Sorry, pancakes. Waffles have stolen our hearts and we’re not afraid to let the world know! Why? The humble waffle iron is more than a one-trick pony — this kitchen gadget can make omelets, cook cornbread, crisp hash browns and more. So dust off that cooking appliance, because we’ve got 15 mind-blowingly awesome and healthy waffle iron hacks for you to try for breakfast or dinner. Leslie Knope might not approve of these newfangled waffles, but we’re sure your taste buds will.

15 Healthy Waffle Iron Recipes

1. Omelet WafflesDitch the skillet and make your omelet in a waffle iron, instead. The coolest part: You won’t have to hover over the stove — your waffle maker will turn off automatically when your eggs are cooked and ready to eat. Dice your favorite vegetables and toss them in the iron, too, for extra nutrients. Photo and recipe: Jennifer / Kirbie Cravings

2. Cornbread Waffle BLTsBacon lovers, put a healthier spin on your BLT by serving it up on a light waffled cornbread, instead of processed white bread. The savory corn-based waffles complement crisp lettuce, Greek yogurt-based aioli and oh-so decadent bacon, which, in moderation, is a good source of fat. Photo and recipe: Megan / The Housewife in Training Files

3. Zucchini Parmesan Waffle FrittersNot keen on eating greens? Sneak some veggies into your dinner (or your kids’) by adding shredded summer squash to these fritters. Zucchini is a good source of manganese, vitamin C and fiber, which will keep you full for longer. Try using a blend of whole wheat and all purpose flour for extra grains, or gluten-free flour for those with allergies. Photo and recipe: Kimber / The Pinning Mama

4. Pumpkin Spice Sweet Potato Noodle WaffleAll you need are three ingredients for this inventive recipe. Gather sweet potatoes, pumpkin spice and an egg and get cookin’! You’ll need to spiralize and sauté your spuds before putting them in the waffle iron, but the groovy texture will be worth your time. Photo and recipe: Ali / Inspiralized

5. Bacon and Chive-Stuffed Waffles BenedictWho cares that cavemen didn’t own waffle irons? These paleo-friendly (and gluten-free) waffles benny will hit the spot. Hollandaise sauce is usually made with heavy cream, but this version stays light with egg yolks, lemon juice and Ghee (clarified butter.) Whip this up the night before, store it in the fridge and then toast them before serving if you like to plan ahead. Photo and recipe: Danielle Walker / Against All Grain

6. Chana Masala WafflesSurprise your taste buds by getting your Indian food fix in waffle-form. A cilantro-mint chutney and a vegetable-potato medley make this hybrid dinner a guaranteed winner. Thanks to chickpea flour, the waffle base is gluten-free. Photo and recipe: Kristy / Keepin’ It In Kind

7. Chocolate Hemp Protein WafflesNeed a vegan chocolate fix? These cocoa-infused waffles will be pillow-y soft but fortified with protein, thanks to mashed banana, hemp protein and chia seeds. Double the recipe if you’re feeding more than two people. Photo and recipe: Lori / Purely Twins

8. High-Protein Zucchini WafflesPacked with 10 grams of protein and just 225 calories per waffle, this zucchini bread-inspired recipe is a nutritional home run. Using spelt flour will increase your niacin and protein intake. And real maple syrup will still taste great on this non-traditional dish. Not a fan of the sweet stuff? Add some seasonal berries instead. Photo and recipe: Sarah / Making Thyme for Health

9. Pumpkin Cornbread WafflesYou’re 30 minutes and one bowl away from these savory circles of deliciousness. One waffle clocks in at 159 calories, so #putaneggonit if you want some additional protein to keep you satiated. If your batter turns out too thick, add two more tablespoons of almond milk. Photo and recipe: Dana / Minimalist Baker

11. Waffled Jalapeno Hash BrownsTake your breakfast game to the next level by using your waffle iron to make perfectly crispy hash browns. Pair them with a bell pepper tofu scramble for a truly spectacular (and protein-packed) post-workout brunch. Photo and recipe: Katie / Veggie and the Beast Feast

12. Gluten-Free Protein WafflesLook no further for a low-carb way to start your day. This recipe has a whopping 16 grams of protein, meaning you won’t be hungering for lunch mid-morning. Top your waffle with a dollop of nut butter for extra fiber. Photo and recipe: Lee Hersh / Life by DailyBurn

13. Waffle Iron Baked ApplesSnack attack? These crispy apples will be ready for you to nosh on in roughly one minute, so they’re ideal for whipping up quickly when hunger strikes. The fruit will be naturally sweet, but you can add a sprinkle of sugar to each side if you want the flesh to caramelize a bit. Photo and recipe Stef / Cupcake Project

14. Banana Bread WafflesSince these vegan banana bread waffles come together so quickly, you’ll be able to enjoy them on weekdays, too. Even topped with chocolate chips, this healthy indulgence is still just 239 calories, so it won’t weigh you down for the rest of your day. Photo and recipe: Dana / Minimalist Baker

15. Low-Carb Red Velvet WafflesThese fluffy goodies get their red color from beet puree, but they still taste like a sweet breakfast treat. The surprise: 19 grams of protein are hidden inside. Booyah! Top it with cream cheese frosting made from Greek yogurt. Photo and recipe: Jessica / Desserts with Benefits

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Sorry, pancakes. Waffles have stolen our hearts and we’re not afraid to let the world know! Why? The humble waffle iron is more than a one-trick pony — this kitchen gadget can make omelets, cook cornbread, crisp hash browns and more. So dust off that cooking appliance, because we’ve got 15 mind-blowingly awesome and healthy waffle iron hacks for you to try for breakfast or dinner. Leslie Knope might not approve of these newfangled waffles, but we’re sure your taste buds will.

15 Healthy Waffle Iron Recipes

1. Omelet Waffles
Ditch the skillet and make your omelet in a waffle iron, instead. The coolest part: You won’t have to hover over the stove — your waffle maker will turn off automatically when your eggs are cooked and ready to eat. Dice your favorite vegetables and toss them in the iron, too, for extra nutrients. Photo and recipe: Jennifer / Kirbie CravingsRELATED: 10 Unexpected Omelet Recipes for Any Time of Day2. Cornbread Waffle BLTs
Bacon lovers, put a healthier spin on your BLT by serving it up on a light waffled cornbread, instead of processed white bread. The savory corn-based waffles complement crisp lettuce, Greek yogurt-based aioli and oh-so decadent bacon, which, in moderation, is a good source of fat. Photo and recipe: Megan / The Housewife in Training Files3. Zucchini Parmesan Waffle Fritters
Not keen on eating greens? Sneak some veggies into your dinner (or your kids’) by adding shredded summer squash to these fritters. Zucchini is a good source of manganese, vitamin C and fiber, which will keep you full for longer. Try using a blend of whole wheat and all purpose flour for extra grains, or gluten-free flour for those with allergies. Photo and recipe: Kimber / The Pinning Mama4. Pumpkin Spice Sweet Potato Noodle Waffle
All you need are three ingredients for this inventive recipe. Gather sweet potatoes, pumpkin spice and an egg and get cookin’! You’ll need to spiralize and sauté your spuds before putting them in the waffle iron, but the groovy texture will be worth your time. Photo and recipe: Ali / Inspiralized5. Bacon and Chive-Stuffed Waffles Benedict
Who cares that cavemen didn’t own waffle irons? These paleo-friendly (and gluten-free) waffles benny will hit the spot. Hollandaise sauce is usually made with heavy cream, but this version stays light with egg yolks, lemon juice and Ghee (clarified butter.) Whip this up the night before, store it in the fridge and then toast them before serving if you like to plan ahead. Photo and recipe: Danielle Walker / Against All Grain6. Chana Masala Waffles
Surprise your taste buds by getting your Indian food fix in waffle-form. A cilantro-mint chutney and a vegetable-potato medley make this hybrid dinner a guaranteed winner. Thanks to chickpea flour, the waffle base is gluten-free. Photo and recipe: Kristy / Keepin’ It In Kind7. Chocolate Hemp Protein Waffles
Need a vegan chocolate fix? These cocoa-infused waffles will be pillow-y soft but fortified with protein, thanks to mashed banana, hemp protein and chia seeds. Double the recipe if you’re feeding more than two people. Photo and recipe: Lori / Purely TwinsRELATED:21 Protein Powder Recipes for Chocolate Lovers8. High-Protein Zucchini Waffles
Packed with 10 grams of protein and just 225 calories per waffle, this zucchini bread-inspired recipe is a nutritional home run. Using spelt flour will increase your niacin and protein intake. And real maple syrup will still taste great on this non-traditional dish. Not a fan of the sweet stuff? Add some seasonal berries instead. Photo and recipe: Sarah / Making Thyme for Health9. Pumpkin Cornbread Waffles
You’re 30 minutes and one bowl away from these savory circles of deliciousness. One waffle clocks in at 159 calories, so #putaneggonit if you want some additional protein to keep you satiated. If your batter turns out too thick, add two more tablespoons of almond milk. Photo and recipe: Dana / Minimalist Baker10. Healthier Crispy Chicken and Waffles
Nothing says Southern soul food like fried chicken and waffles. This lighter version ditches the fried poultry for a baked bird coated in crushed corn flakes. Plus, swapping in whole-wheat flour for regular white flour means you’ll benefit from additional vitamin B and antioxidants. Photo and recipe: Caroline / Chocolate and Carrots11. Waffled Jalapeno Hash Browns
Take your breakfast game to the next level by using your waffle iron to make perfectly crispy hash browns. Pair them with a bell pepper tofu scramble for a truly spectacular (and protein-packed) post-workout brunch. Photo and recipe: Katie / Veggie and the Beast Feast12. Gluten-Free Protein Waffles
Look no further for a low-carb way to start your day. This recipe has a whopping 16 grams of protein, meaning you won’t be hungering for lunch mid-morning. Top your waffle with a dollop of nut butter for extra fiber. Photo and recipe: Lee Hersh / Life by DailyBurn13. Waffle Iron Baked Apples
Snack attack? These crispy apples will be ready for you to nosh on in roughly one minute, so they’re ideal for whipping up quickly when hunger strikes. The fruit will be naturally sweet, but you can add a sprinkle of sugar to each side if you want the flesh to caramelize a bit. Photo and recipe Stef / Cupcake ProjectRELATED: 10 Amazing Apple Recipes14. Banana Bread Waffles
Since these vegan banana bread waffles come together so quickly, you’ll be able to enjoy them on weekdays, too. Even topped with chocolate chips, this healthy indulgence is still just 239 calories, so it won’t weigh you down for the rest of your day. Photo and recipe: Dana / Minimalist Baker15. Low-Carb Red Velvet Waffles
These fluffy goodies get their red color from beet puree, but they still taste like a sweet breakfast treat. The surprise: 19 grams of protein are hidden inside. Booyah! Top it with cream cheese frosting made from Greek yogurt. Photo and recipe: Jessica / Desserts with Benefits

Put on your game face. It’s time for March Madness! Whether you’re rooting for the top seeded teams or cheering on the underdogs, it’s hard not to get pumped for the NCAA’s top hoops stars making history with double overtimes and buzzer beater shots.

One ingredient in their recipe for success? Exceptional agility. We’re talking fast feet, quick reflexes, flawless footwork and straight-up explosiveness. Agility is an incredibly important factor for every athlete because it allows the body to move quickly and easily while adapting to constantly changing circumstances, says Anja Garcia, former NCAA Division I athlete and DailyBurn trainer.

And luckily, you don’t need to be All-Conference material to reap the benefits of training like an athlete. We asked Garcia to design a workout to help anyone jump higher, run faster and move more efficiently. She’s bringing the burn, high-intensity interval training (HIIT) style.

By alternating between high-intensity, all-out efforts and brief rest periods, “the body’s demand for oxygen rises, creating a deficit and making the body ask for more during recovery,” says Garcia. Translation: Your body will continue to burn calories even after your sweat session in order to help regain its store of oxygen.

The March Madness Sweet 16 HIIT Workout

Ready to play? Just because this workout is only 16 minutes doesn’t mean it’s going to be easy. Before you begin, warm up by alternating between jump rope, jumping jacks and lateral lunges for five minutes. Then grab a basketball (or any lightweight ball) and follow along with the GIFs below. Perform each exercise for one minute, then take a 30-second rest after you’ve done all five. Repeat for two more rounds (that’s three rounds total). Ball’s in your court — so go bust a move!

1. Squat, Shoot and PressTargets: Quads, glutes, rotational movement and coreHow to: Stand in a neutral position with your feet hip-width apart, holding a basketball in front of your stomach. Lower into a squat position, making sure your core is engaged and your chest remains upright. Send your hips and bottom back (a). Explode through your heels, jumping straight up and bringing your arms and the basketball directly overhead (b). Land on the balls of your feet and bring the basketball back in front of your chest (c). Step your right foot out to the side, then rotate your upper and lower body so you are in a forward lunge with your right foot in front. Make sure both legs are at 90-degree angles, and quickly press the basketball out in front of you (c). Return to the starting position and repeat movement on the other side.

2. Basketball Push-UpsTargets: Chest, shoulders and coreHow to: Start in a basic plank position with the ball under your left hand. Make sure your wrists are under your shoulders and your body is in a straight line from head to toe (a). Bend your elbows so your upper body descends to the ground. Then, press upwards back to the plank position (b). After completing the first push-up, roll the basketball under your body to your right hand (c). Perform another push-up with your right hand on the ball (d).

3. Lunge LayupTargets: Quads, glutes and coreHow to: Begin standing with your feet hip-width apart while holding the basketball in front of your stomach. Lunge back with your left leg, keeping your right shin perpendicular to the ground. At the same time, tap the basketball to the ground next to the inside of your front foot (a). Then, spring off your right foot while driving your left knee up. Pretend to do a layup with the ball as you jump up (b). Repeat as fast as you can for 30 seconds, then switch sides.

4. Lateral Shuffle ShotTargets: Quads, glutes, outer thigh, calves, shoulders and coreHow to: Balanced on the balls of your feet, start in a half-squat position. Hold the ball in front of your upper body (a). Quickly shuffle four steps to the right, keeping your upper body facing front, with the back straight and core engaged (b). Jump up and raise your arms and the basketball above your head (c). Shuffle to the left and take a shot (d). Repeat as fast as you can.

5. Plyometric Lunges with Figure 8sTargets: Quads, glutes, core and enduranceHow to: Start with your right leg forward in a lunge position, with both knees at 90-degree angles. Your shoulders should be pulled back with your chest up, and hips facing forward. Hold the ball in front of your chest (a). With your left hand, pass the ball under your right thigh and transfer it to your right hand (b). Next, explode off the balls of your feet and launch yourself upwards. Midair, bring your right leg back and your left leg forward. Transfer the ball to your left hand, and keep your upper body relatively stable (c). Land in a lunge, with your left foot forward. Weave the ball under your left thigh and transfer it to your left hand (d). Repeat as fast as you can.

To try more moves from Anja’s high-intensity interval training program, head to DailyBurn.com/Inferno, free for 30 days.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

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Put on your game face. It’s time for March Madness! Whether you’re rooting for the top seeded teams or cheering on the underdogs, it’s hard not to get pumped for the NCAA’s top hoops stars making history with double overtimes and buzzer beater shots.
One ingredient in their recipe for success? Exceptional agility. We’re talking fast feet, quick reflexes, flawless footwork and straight-up explosiveness. Agility is an incredibly important factor for every athlete because it allows the body to move quickly and easily while adapting to constantly changing circumstances, says Anja Garcia, former NCAA Division I athlete and DailyBurn trainer.
RELATED:6 Plyometric Exercises for a Shorter, More Intense Workout
And luckily, you don’t need to be All-Conference material to reap the benefits of training like an athlete. We asked Garcia to design a workout to help anyone jump higher, run faster and move more efficiently. She’s bringing the burn, high-intensity interval training (HIIT) style.
By alternating between high-intensity, all-out efforts and brief rest periods, “the body’s demand for oxygen rises, creating a deficit and making the body ask for more during recovery,” says Garcia. Translation: Your body will continue to burn calories even after your sweat session in order to help regain its store of oxygen.

The March Madness Sweet 16 HIIT Workout

Ready to play? Just because this workout is only 16 minutes doesn’t mean it’s going to be easy. Before you begin, warm up by alternating between jump rope, jumping jacks and lateral lunges for five minutes. Then grab a basketball (or any lightweight ball) and follow along with the GIFs below. Perform each exercise for one minute, then take a 30-second rest after you’ve done all five. Repeat for two more rounds (that’s three rounds total). Ball’s in your court — so go bust a move!
1. Squat, Shoot and Press
Targets: Quads, glutes, rotational movement and core
How to: Stand in a neutral position with your feet hip-width apart, holding a basketball in front of your stomach. Lower into a squat position, making sure your core is engaged and your chest remains upright. Send your hips and bottom back (a). Explode through your heels, jumping straight up and bringing your arms and the basketball directly overhead (b). Land on the balls of your feet and bring the basketball back in front of your chest (c). Step your right foot out to the side, then rotate your upper and lower body so you are in a forward lunge with your right foot in front. Make sure both legs are at 90-degree angles, and quickly press the basketball out in front of you (c). Return to the starting position and repeat movement on the other side.
RELATED: 6 Killer CrossFit Workouts Under 12 Minutes2. Basketball Push-Ups
Targets: Chest, shoulders and core
How to: Start in a basic plank position with the ball under your left hand. Make sure your wrists are under your shoulders and your body is in a straight line from head to toe (a). Bend your elbows so your upper body descends to the ground. Then, press upwards back to the plank position (b). After completing the first push-up, roll the basketball under your body to your right hand (c). Perform another push-up with your right hand on the ball (d).
3. Lunge Layup
Targets: Quads, glutes and core
How to: Begin standing with your feet hip-width apart while holding the basketball in front of your stomach. Lunge back with your left leg, keeping your right shin perpendicular to the ground. At the same time, tap the basketball to the ground next to the inside of your front foot (a). Then, spring off your right foot while driving your left knee up. Pretend to do a layup with the ball as you jump up (b). Repeat as fast as you can for 30 seconds, then switch sides.
RELATED: The Body-Sculpting TRX Ab Workout4. Lateral Shuffle Shot
Targets: Quads, glutes, outer thigh, calves, shoulders and core
How to: Balanced on the balls of your feet, start in a half-squat position. Hold the ball in front of your upper body (a). Quickly shuffle four steps to the right, keeping your upper body facing front, with the back straight and core engaged (b). Jump up and raise your arms and the basketball above your head (c). Shuffle to the left and take a shot (d). Repeat as fast as you can.
5. Plyometric Lunges with Figure 8s
Targets: Quads, glutes, core and endurance
How to: Start with your right leg forward in a lunge position, with both knees at 90-degree angles. Your shoulders should be pulled back with your chest up, and hips facing forward. Hold the ball in front of your chest (a). With your left hand, pass the ball under your right thigh and transfer it to your right hand (b). Next, explode off the balls of your feet and launch yourself upwards. Midair, bring your right leg back and your left leg forward. Transfer the ball to your left hand, and keep your upper body relatively stable (c). Land in a lunge, with your left foot forward. Weave the ball under your left thigh and transfer it to your left hand (d). Repeat as fast as you can.
To try more moves from Anja’s high-intensity interval training program, head to DailyBurn.com/Inferno, free for 30 days.Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

Can’t live without your daily can of diet cola? You’re not alone — roughly one in five Americans drink diet soda on any given day. But that zero-calorie beverage might come with some serious health consequences. A recent study revealed that among older adults, diet soda drinkers saw their waistlines increase three times as much over nearly a decade, compared to adults who didn’t drink diet soda.

To explore the relationship between diet soda consumption and health, researchers at the University of Texas Health Science Center analyzed data from 749 adults age 65 and older. At the beginning of the study, researchers recorded height, weight, waist circumference and diet soda intake of the participants.

Your Body on Diet Cola

The results don’t bode well for fizzy fans. Over a nine-year period, people who drank diet soda saw increases in waist circumference that were triple the increases observed in nondrinkers. Regular diet soda drinkers experienced a 3.04 centimeter increase in waist size, compared to 1.76 centimeters for occasional users (less than one but more than zero bottles a day, on average) and .77 centimeters for nondrinkers.

That’s enough of an increase to make you want to consider buying new jeans — but it could have more serious consequences, too. Increases in belly fat of this magnitude have been show to lead to cardiovascular and metabolic diseases, says study author Helen Hazuda, Ph.D., Professor of Medicine at the University of Texas Health Center.

Big Gulp, Bigger Guts

“If artificial sweeteners are 200 or 600 times sweeter, you might actually start consuming even more sweet things due to cravings.”

Yet, it doesn’t seem as if diet soda lovers are lazier, or less knowledgeable about healthy eating. Those in the study were actually more likely to have a higher education and to be more active during leisure activities, compared to nondrinkers.

“It seems the valid conclusion would be: People think they’re doing something healthy [by consuming diet sodas],” says Dr. Hazuda. “[But] I think the mounting evidence suggests they are likely not good for you.” So how does a beverage with no calories cause you to pack on fat around your waist?

It seems as if artificial sweeteners could be to blame. Hazuda points out that a number of human and animal studies indicate that faux sweeteners may damage beneficial intestinal bacterial in the gut. They may also disrupt the way a person’s body secretes leptin, a hormone that helps you feel satiated and controls hunger.

Zero-calorie sweeteners could make you more likely to indulge in sugar-y treats, too. “These artificial sugars have a very intense, sweet taste,” Hazuda says. Aspartane, saccharine and sucralose, all common in diet colas, are exponentially sweeter than natural sugar. “If artificial sweeteners are 200 or 600 times sweeter, you might actually start consuming even more sweet things due to cravings,” she says.

Desperate for an afternoon pick-me-up? You might want to skip the soda machine and sip on coffee, tea, mineral water or plaid old water, says Hazuda. Previous studies suggest artificial sweeteners are associated with weight gain in younger adults and children, too. When it comes to regular and diet sodas, sip at your own risk!

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Can’t live without your daily can of diet cola? You’re not alone — roughly one in five Americans drink diet soda on any given day. But that zero-calorie beverage might come with some serious health consequences. A recent study revealed that among older adults, diet soda drinkers saw their waistlines increase three times as much over nearly a decade, compared to adults who didn’t drink diet soda.
RELATED:The Breakfast That Could Help You Eat 50 Percent Less At Lunch
To explore the relationship between diet soda consumption and health, researchers at the University of Texas Health Science Center analyzed data from 749 adults age 65 and older. At the beginning of the study, researchers recorded height, weight, waist circumference and diet soda intake of the participants.

Your Body on Diet Cola

The results don’t bode well for fizzy fans. Over a nine-year period, people who drank diet soda saw increases in waist circumference that were triple the increases observed in nondrinkers. Regular diet soda drinkers experienced a 3.04 centimeter increase in waist size, compared to 1.76 centimeters for occasional users (less than one but more than zero bottles a day, on average) and .77 centimeters for nondrinkers.
That’s enough of an increase to make you want to consider buying new jeans — but it could have more serious consequences, too. Increases in belly fat of this magnitude have been show to lead to cardiovascular and metabolic diseases, says study author Helen Hazuda, Ph.D., Professor of Medicine at the University of Texas Health Center.

Big Gulp, Bigger Guts

“If artificial sweeteners are 200 or 600 times sweeter, you might actually start consuming even more sweet things due to cravings.”

Yet, it doesn’t seem as if diet soda lovers are lazier, or less knowledgeable about healthy eating. Those in the study were actually more likely to have a higher education and to be more active during leisure activities, compared to nondrinkers.
“It seems the valid conclusion would be: People think they’re doing something healthy [by consuming diet sodas],” says Dr. Hazuda. “[But] I think the mounting evidence suggests they are likely not good for you.” So how does a beverage with no calories cause you to pack on fat around your waist?
It seems as if artificial sweeteners could be to blame. Hazuda points out that a number of human and animal studies indicate that faux sweeteners may damage beneficial intestinal bacterial in the gut. They may also disrupt the way a person’s body secretes leptin, a hormone that helps you feel satiated and controls hunger.
Zero-calorie sweeteners could make you more likely to indulge in sugar-y treats, too. “These artificial sugars have a very intense, sweet taste,” Hazuda says. Aspartane, saccharine and sucralose, all common in diet colas, are exponentially sweeter than natural sugar. “If artificial sweeteners are 200 or 600 times sweeter, you might actually start consuming even more sweet things due to cravings,” she says.
RELATED:Are Artificial Sweeteners Wrecking Your Diet?
Desperate for an afternoon pick-me-up? You might want to skip the soda machine and sip on coffee, tea, mineral water or plaid old water, says Hazuda. Previous studies suggest artificial sweeteners are associated with weight gain in younger adults and children, too. When it comes to regular and diet sodas, sip at your own risk!

We’re all about the green this week. (No, we’re not talking about money!) It’s almost St. Patrick’s Day, and we’ve got one very vibrant color on our minds. Channel the luck of the Irish by whipping up some emerald-hued dishes to celebrate the patron saint of Ireland.

But before you go mixing up Blue No. 2 and Yellow No. 6 food dyes, you’re in luck: Some of the healthiest veggies around are naturally green. From spinach-packed pancakes and smoothies to inventive eggs, celebrate the day with these lighter St. Patrick’s Day recipes. And by skipping the heavy meat and potato dishes, you’ll have plenty of room for a pint (or two!) of Guinness later.

11 Lean, Green (and Healthy!) St. Patrick’s Day Recipes

1. Shamrock Fried EggsPut a festive spin on your morning routine by using green peppers to mimic four-leaf clovers. Be sure to select peppers that have four “humps,” or distinct sections, so they’ll resemble shamrocks when you slice them. Photo and recipe: Christine / Zestuous

2. Lucky Green PancakesLight and fluffy, these festive flapjacks have no added sugar or oil. Spinach gives your stack a boost of folate and B vitamins, plus Greek yogurt increases the protein so you’ll feel full ‘til lunchtime. Drizzle with honey or maple syrup for a hit of sugar! Photo and recipe: Caroline / Chocolate and Carrots

3. Pot ‘o Green Goodness SoupSkip the green beer and sip on this lovely soup instead. Customize it based on what combinations of lettuce you’ve got in your crisper. (Iceberg, watercress, rocket and spinach all work.) At just 50 calories a serving, it’s a delicious and light starter for lunch or dinner. Photo and recipe: Karen / Lavender and Lovage

4. Healthier Shamrock ShakeDid you know that a 16-ounce serving of McDonald’s Shamrock has 660 calories and the same amount of sugar as four cupcakes? Ditch the artificial flavors and make this better-for-you version. A whopping 21 grams of protein will give you enough energy to fete all day long. Photo and recipe: Perry Santanachote / Life by DailyBurn

5. St. Paddy-Worthy Pesto and ZoodlesSave yourself some carbs by opting for zucchini noodles instead of regular pasta. Use a julienne peeler or spiralizer to cut the green summer squash into thin strips, then toss with your favorite basil-based pesto and some cherry tomatoes. Photo and recipe: Maria / Two Peas and Their Pod

6. Green Goddess DipIf you’re entertaining, fuel a crowd by whipping up this healthy appetizer. By using Greek yogurt and avocados instead of sour cream and mayo, you’ll still get that creamy texture without all the unhealthy fat. Serve your dip with a big plate of raw vegetables and invite guests to dig in! Photo and recipe: Perry Santanachote / Life by DailyBurn

7. Shamrock ChipsHate recipes that require tons of fancy kitchen gadgets? You’re in luck because all you need is a clover cookie cutter to make these cute chips! They’ll cook quickly in the over (roughly 7 to 10 minutes) so check on them often to prevent burning. Photo and recipe: Jessica / Zaka Life

8. Leprechaun Ice CreamYour friends will never guess that there’s spinach hiding in this icy treat. Though it has zero dairy, this recipe still has a creamy texture thanks to two frozen bananas. (Be sure to freeze them when they’re as ripe as possible, since the ripening will increase the natural sweetness.) Photo and recipe: Katie / Chocolate-Covered Katie

9. Green Eggs and HamStart your day with an egg muffin that’s basically a nutritional pot of gold! Ham, spinach and eggs pack a triple protein whammy — you’ll get a whole 38 grams. Store leftovers in the freezer and reheat them all week long for easy, on-the-go breakfast. Photo and recipe: Perry Santanachote / Life by DailyBurn

10. Sneaky Green MuffinsAn entire six-ounce bag of spinach gives these muffins their vibrant hue. (Plus, it means they’re totally Popeye-approved!) They’ll have a hint of sweetness thanks to maple syrup and two bananas, which will cut the bitter taste of the greens. Photo and recipe: Pamela / Pamela Salzman

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We’re all about the green this week. (No, we’re not talking about money!) It’s almost St. Patrick’s Day, and we’ve got one very vibrant color on our minds. Channel the luck of the Irish by whipping up some emerald-hued dishes to celebrate the patron saint of Ireland.
But before you go mixing up Blue No. 2 and Yellow No. 6 food dyes, you’re in luck: Some of the healthiest veggies around are naturally green. From spinach-packed pancakes and smoothies to inventive eggs, celebrate the day with these lighter St. Patrick’s Day recipes. And by skipping the heavy meat and potato dishes, you’ll have plenty of room for a pint (or two!) of Guinness later.
RELATED:9 Delicious Green Smoothie Recipes

11 Lean, Green (and Healthy!) St. Patrick’s Day Recipes

1. Shamrock Fried Eggs
Put a festive spin on your morning routine by using green peppers to mimic four-leaf clovers. Be sure to select peppers that have four “humps,” or distinct sections, so they’ll resemble shamrocks when you slice them. Photo and recipe: Christine / Zestuous2. Lucky Green Pancakes
Light and fluffy, these festive flapjacks have no added sugar or oil. Spinach gives your stack a boost of folate and B vitamins, plus Greek yogurt increases the protein so you’ll feel full ‘til lunchtime. Drizzle with honey or maple syrup for a hit of sugar! Photo and recipe: Caroline / Chocolate and CarrotsRELATED: 10 Delicious Protein Pancake Recipes3. Pot ‘o Green Goodness Soup
Skip the green beer and sip on this lovely soup instead. Customize it based on what combinations of lettuce you’ve got in your crisper. (Iceberg, watercress, rocket and spinach all work.) At just 50 calories a serving, it’s a delicious and light starter for lunch or dinner. Photo and recipe: Karen / Lavender and Lovage4. Healthier Shamrock Shake
Did you know that a 16-ounce serving of McDonald’s Shamrock has 660 calories and the same amount of sugar as four cupcakes? Ditch the artificial flavors and make this better-for-you version. A whopping 21 grams of protein will give you enough energy to fete all day long. Photo and recipe: Perry Santanachote / Life by DailyBurn5. St. Paddy-Worthy Pesto and Zoodles
Save yourself some carbs by opting for zucchini noodles instead of regular pasta. Use a julienne peeler or spiralizer to cut the green summer squash into thin strips, then toss with your favorite basil-based pesto and some cherry tomatoes. Photo and recipe: Maria / Two Peas and Their PodRELATED:9 Creative Low-Carb Noodle Recipes6. Green Goddess Dip
If you’re entertaining, fuel a crowd by whipping up this healthy appetizer. By using Greek yogurt and avocados instead of sour cream and mayo, you’ll still get that creamy texture without all the unhealthy fat. Serve your dip with a big plate of raw vegetables and invite guests to dig in! Photo and recipe: Perry Santanachote / Life by DailyBurn7. Shamrock Chips
Hate recipes that require tons of fancy kitchen gadgets? You’re in luck because all you need is a clover cookie cutter to make these cute chips! They’ll cook quickly in the over (roughly 7 to 10 minutes) so check on them often to prevent burning. Photo and recipe: Jessica / Zaka Life8. Leprechaun Ice Cream
Your friends will never guess that there’s spinach hiding in this icy treat. Though it has zero dairy, this recipe still has a creamy texture thanks to two frozen bananas. (Be sure to freeze them when they’re as ripe as possible, since the ripening will increase the natural sweetness.) Photo and recipe: Katie / Chocolate-Covered Katie9. Green Eggs and Ham
Start your day with an egg muffin that’s basically a nutritional pot of gold! Ham, spinach and eggs pack a triple protein whammy — you’ll get a whole 38 grams. Store leftovers in the freezer and reheat them all week long for easy, on-the-go breakfast. Photo and recipe: Perry Santanachote / Life by DailyBurnRELATED:10 Healthy Ways to Get on the Egg Muffin Trend10. Sneaky Green Muffins
An entire six-ounce bag of spinach gives these muffins their vibrant hue. (Plus, it means they’re totally Popeye-approved!) They’ll have a hint of sweetness thanks to maple syrup and two bananas, which will cut the bitter taste of the greens. Photo and recipe: Pamela / Pamela Salzman11. Triple Green Smoothie
This protein shake has nothing but the good stuff: all-natural protein powder, apple, kale, almond milk, cucumber and lemon. At 290 calories and 28 grams of protein, it’s substantial enough to replace breakfast or lunch if you’re on-the-go. Raise a glass and say “sláinte!” Photo and recipe: Perry Santanachote / Life by DailyBurn

]]>http://dailyburn.com/life/recipes/green-healthy-st-patricks-day-recipes/feed/0The Nut That Could Help You Live Longerhttp://dailyburn.com/life/health/news-peanuts-nuts-cardiovascular-disease-030415/
http://dailyburn.com/life/health/news-peanuts-nuts-cardiovascular-disease-030415/#commentsWed, 04 Mar 2015 19:15:19 +0000http://dailyburn.com/life/?p=37842

Almonds, almond butter and almond milk have become the darlings of the health and nutrition world in recent years. But could we be overlooking the powers of the classic peanut? A new study published in JAMA Internal Medicine this week suggests that peanuts — which are actually legumes and not tree nuts like almonds, walnuts and cashews — might be a cost-effective way to reap the benefits of a heart-healthy diet.

According to the Centers for Disease Control and Prevention, heart disease, a condition where the narrowing of blood vessels may lead to chest pain, stroke or heart attack, is the leading cause of death in the United States. In fact, every one in four deaths is due to heart problems. Nutrients like unsaturated fatty acids, fiber, phenolic antioxidants and other phytochemicals in nuts have been shown to lower the risk of cardiovascular disease, yet most of these studies focused primarily on higher-income (and predominantly white) populations. But pricey mixed nuts and almond butter (which can go for up to $13 a jar for fancier varieties) may not be the only ticket to a healthy blood-pumping organ.

Hey, Health Nuts

To explore nut consumption and mortality, Dr. Xiao-Oh Shu and a research team from Vanderbilt University analyzed data from 72,764 black and white Americans from lower income communities in the southern United States as well as 134,265 men and women from Shanghai, China. All participants were between the ages of 40 and 70. The data came from three separate ongoing studies to observe health outcomes over an extended period of time.

Participants completed structured food questionnaires that asked dietary details such as portion sizes of different food groups. Because tree nut consumption was very low among Chinese participants, their questionnaires focused only on peanut consumption. But for American subjects, with questionnaires that focused on all types of nut consumption, the research team observed that participants ate a significant amount of peanuts — this variety comprised of roughly half their nut intake.

“We are particularly interested in peanuts because they are less expensive than tree nuts,” says Dr. Shu, noting that peanuts are also more widely available to people of many races and socioeconomic backgrounds.

Low Cost, High Value: The Case for Peanuts

After follow-up of study participants for their survival status or cause of death, the researchers found that higher nut intake was inversely related to mortality for all three study groups. In other words, the more nuts and peanuts participants ate, no matter their race or ethnicity, the longer they lived.

Nut and peanut consumption also led to a reduced risk of mortality due specifically to cardiovascular disease across all ethnic groups. Within the American study group, the individuals that ate the highest amount of peanuts (two-thirds of an ounce a day, or roughly 19 peanuts) had a 21 percent reduced risk for overall mortality when compared to the group that ate the lowest amount of peanuts (.006 ounces a day.)

“Our study suggests that peanuts may be a potential alternative to tree nuts for heart health for individuals who are not allergic,” says Dr. Shu. She was not surprised to see similar results across such diverse populations. “The consistency supports the validity of our study’s findings,” she says.

Not into plain peanuts? You’re in luck. Dr. Shu says that peanut butter consumption was also correlated with a reduced risk of mortality. So grab a spoon and dig in… doctor’s orders!

]]>[caption id="attachment_37845" align="alignnone" width="620"] Photo: Pond5[/caption]
Almonds, almond butter and almond milk have become the darlings of the health and nutrition world in recent years. But could we be overlooking the powers of the classic peanut? A new study published in JAMA Internal Medicine this week suggests that peanuts — which are actually legumes and not tree nuts like almonds, walnuts and cashews — might be a cost-effective way to reap the benefits of a heart-healthy diet.
RELATED: What 200 Calories of Nuts Looks Like [Infographic]
According to the Centers for Disease Control and Prevention, heart disease, a condition where the narrowing of blood vessels may lead to chest pain, stroke or heart attack, is the leading cause of death in the United States. In fact, every one in four deaths is due to heart problems. Nutrients like unsaturated fatty acids, fiber, phenolic antioxidants and other phytochemicals in nuts have been shown to lower the risk of cardiovascular disease, yet most of these studies focused primarily on higher-income (and predominantly white) populations. But pricey mixed nuts and almond butter (which can go for up to $13 a jar for fancier varieties) may not be the only ticket to a healthy blood-pumping organ.

Hey, Health Nuts

To explore nut consumption and mortality, Dr. Xiao-Oh Shu and a research team from Vanderbilt University analyzed data from 72,764 black and white Americans from lower income communities in the southern United States as well as 134,265 men and women from Shanghai, China. All participants were between the ages of 40 and 70. The data came from three separate ongoing studies to observe health outcomes over an extended period of time.
Participants completed structured food questionnaires that asked dietary details such as portion sizes of different food groups. Because tree nut consumption was very low among Chinese participants, their questionnaires focused only on peanut consumption. But for American subjects, with questionnaires that focused on all types of nut consumption, the research team observed that participants ate a significant amount of peanuts — this variety comprised of roughly half their nut intake.
“We are particularly interested in peanuts because they are less expensive than tree nuts,” says Dr. Shu, noting that peanuts are also more widely available to people of many races and socioeconomic backgrounds.
RELATED: 8 Low-Calorie Nut Butter Recipes

Low Cost, High Value: The Case for Peanuts

After follow-up of study participants for their survival status or cause of death, the researchers found that higher nut intake was inversely related to mortality for all three study groups. In other words, the more nuts and peanuts participants ate, no matter their race or ethnicity, the longer they lived.
Nut and peanut consumption also led to a reduced risk of mortality due specifically to cardiovascular disease across all ethnic groups. Within the American study group, the individuals that ate the highest amount of peanuts (two-thirds of an ounce a day, or roughly 19 peanuts) had a 21 percent reduced risk for overall mortality when compared to the group that ate the lowest amount of peanuts (.006 ounces a day.)
“Our study suggests that peanuts may be a potential alternative to tree nuts for heart health for individuals who are not allergic,” says Dr. Shu. She was not surprised to see similar results across such diverse populations. “The consistency supports the validity of our study’s findings,” she says.
Not into plain peanuts? You’re in luck. Dr. Shu says that peanut butter consumption was also correlated with a reduced risk of mortality. So grab a spoon and dig in… doctor’s orders!

The explosion of yoga apps has made it easier than ever to reap the benefits of yoga when you’re not in the studio. And if the lingering winter weather is getting in the way of your gym or running routine, why not practice yoga in the comfort of your own home? Plus, these yoga apps are much less expensive than steep boutique prices, which can climb up to $25 a class. So which ones are worth a download? Whether you’re looking to stream a class, build your own flows or improve your technique, there’s an app for that. We’ve got the scoop on the 11 best yoga apps for every type of yogi (listed in no particular order).

The Best Fitness Apps for Every Type of Yogi

1. Yoga StudioBest for: Variety SeekersThis comprehensive app delivers a lot of bang for your buck. Browse the library of 65 yoga and meditation classes, which are sorted by level and focus (balance, flexibility, relaxation and strength). Want to chaturanga to Calvin Harris? Play your own iTunes songs through the app while listening to the teacher’s cues for each pose. ($3.99; available on iOS)

3. 3D Yoga AnatomyBest for: Nerdy YogisWant a scientifically proven way to get the most out of every pose? This app’s 40 pose illustrations show which muscles are shortening, lengthening and stabilizing — and how you can deepen each asana. Looking for ways to up your intensity even more? Browse variations of backbends, arm balances and inversions. ($3.99; iOS)

4. Yoga.com Studio (All-in Yoga)Best for: Holistic Health FiendsLooking for flows that promise “headache relief,” a “slender waist,” or perhaps something to ignite “burning desire”? Turn to Yoga.com’s 45 unique, photo-illustrated programs. Make the programs your own by adding or subtracting poses from each routine. To cap off your session, upload a photo of yourself and connect with other Yoga.com users on the Inspire feed. ($3.99; iOS, Android)

5. Beautiful Belly Pre & Postnatal YogaBest for: Pregnant YogisNot sure how to adjust your asanas now that you’ve got a baby on-board? Led by renowned yoga instructor Briohny Smyth, this 12-part yoga practice has three video sessions designed to fit the needs of women during each trimester of pregnancy. And once you’ve delivered, there are three additional postnatal videos available to help soothe soreness from childbirth and rebuild strength. For a full-screen experience, you can stream workouts on your TV using AirPlay, Chromecast, Roku or one of the other supported devices. (Free for first trimester, $4.99 for additional trimesters; iOS)

6. I AM LOVE by Kids YogaverseBest for: Little YogisThis engaging storybook app is sure to hold any kid’s attention — and perhaps even bring a little zen to your mini-me’s daily activities. Designed with four to eight year olds in mind, the interactive narrative has an easy-to-follow yoga flow accompanied by hand-drawn illustrations and soothing music. The simple poses and breathing exercises are a great way to promote relaxation and concentration. ($3.99; iOS)

7. DailyYogaBest for: Yogis on a Time CrunchAll of the practices on DailyYoga are under 30 minutes, meaning this app is perfect for practicing in a pinch. Browse 50 classes that are sorted by body part (abs, back, butt, chest) and yoga skills (standing yoga, sun salutation). Want to skip part of a sequence or pause at certain poses? Tap the images on the right side of the screen. (Free; iOS, Android)

8. Pocket Yoga – Practice BuilderBest for: Instructors & DIY yogisSome apps allow yogis to build custom routines, but Pocket Yoga users can do that and then some. If you need help creating a practice, tap on your current pose and see a list of suggested movements that flow naturally to the next asana. Once you’ve chosen the order and duration of each pose from the easy-to-navigate menu, choose some background music and share your unique practice via email, text or AirDrop. ($6.99; iOS)

9. DailyBurn YogaBest for: All-Around AthletesDesigned for yogis looking to stay fit and increase flexibility, DailyBurn’s two-month yoga program alternates between challenging flows and more meditative sessions. Want to broaden your fitness routine from vinyasa flows to other types of training? Complement your yoga practice with a full range of kettlebell workouts, HIIT routines, and more, all available within the same app. (Free for 30 days; iOS, Android)

10. Flying Therapeutics Acroyoga BeginnersBest for: Daring DuosGrab a dependable partner and cue up flows designed to test strength, balance, flexibility — and trust. Created with beginners in mind, this app has three complete practices, each containing text descriptions of every move. Thanks to 50 videos, you can view every acrobatic pose from multiple angles (which you’ll be thankful for when you’re suspended mid-air!) ($6.99; iOS)

11. YogaGlo Offline Viewing AppBest for: Globetrotting YogisPlanning a trip to a Wi-Fi-free destination? Download your favorite YogaGlo routines from well-known yogis like Kathryn Budig, Seane Corn, Dice Iida-Klein and more, then stream the videos on-the-go. Your account has room to sync up to 10 videos — enough to keep you in and out of downward dog until the end of your trip. (Free for 15 days; iOS, Android)

Originally posted October 2014. Updated March 2015.

Note to reader: Some content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

]]>[caption id="attachment_33123" align="alignnone" width="620"] Photo: Pond5[/caption]
The explosion of yoga apps has made it easier than ever to reap the benefits of yoga when you’re not in the studio. And if the lingering winter weather is getting in the way of your gym or running routine, why not practice yoga in the comfort of your own home? Plus, these yoga apps are much less expensive than steep boutique prices, which can climb up to $25 a class. So which ones are worth a download? Whether you’re looking to stream a class, build your own flows or improve your technique, there’s an app for that. We’ve got the scoop on the 11 best yoga apps for every type of yogi (listed in no particular order).
RELATED:How to Get the Benefits of Hot Yoga — Without Passing Out

The Best Fitness Apps for Every Type of Yogi

[caption id="attachment_33094" align="alignnone" width="620"] Photo: Yoga Studio[/caption]
1. Yoga Studio
Best for: Variety Seekers
This comprehensive app delivers a lot of bang for your buck. Browse the library of 65 yoga and meditation classes, which are sorted by level and focus (balance, flexibility, relaxation and strength). Want to chaturanga to Calvin Harris? Play your own iTunes songs through the app while listening to the teacher’s cues for each pose. ($3.99; available on iOS)
[caption id="attachment_33087" align="alignnone" width="620"] Photo: Pocket Yoga[/caption]
2. Pocket Yoga
Best for: Heart Rate Junkies
Elite athletes use heart rate training to track exertion during a workout and yogis can, too with this app that syncs with your heart rate monitor. Send your calories burned and heart rate straight to Apple’s new HealthKit if you’ve got an iPhone 6. Choose from 27 different sessions (led by an illustrated figure), or browse the pose dictionary if you’re a beginner and want unstructured practice. ($2.99; iOS, Android)
[caption id="attachment_33088" align="alignnone" width="620"] Photo: 3D Yoga Anatomy[/caption]
3. 3D Yoga Anatomy
Best for: Nerdy Yogis
Want a scientifically proven way to get the most out of every pose? This app’s 40 pose illustrations show which muscles are shortening, lengthening and stabilizing — and how you can deepen each asana. Looking for ways to up your intensity even more? Browse variations of backbends, arm balances and inversions. ($3.99; iOS)
[caption id="attachment_33089" align="alignnone" width="620"] Photo: Yoga.com Studio[/caption]
4. Yoga.com Studio (All-in Yoga)
Best for: Holistic Health Fiends
Looking for flows that promise “headache relief,” a “slender waist,” or perhaps something to ignite “burning desire”? Turn to Yoga.com’s 45 unique, photo-illustrated programs. Make the programs your own by adding or subtracting poses from each routine. To cap off your session, upload a photo of yourself and connect with other Yoga.com users on the Inspire feed. ($3.99; iOS, Android)
RELATED: Yoga 101: How to Fix Your Chaturanga Pose
[caption id="attachment_20123" align="alignnone" width="620"] Photo: Beautiful Belly[/caption]
5. Beautiful Belly Pre & Postnatal Yoga
Best for: Pregnant Yogis
Not sure how to adjust your asanas now that you’ve got a baby on-board? Led by renowned yoga instructor Briohny Smyth, this 12-part yoga practice has three video sessions designed to fit the needs of women during each trimester of pregnancy. And once you’ve delivered, there are three additional postnatal videos available to help soothe soreness from childbirth and rebuild strength. For a full-screen experience, you can stream workouts on your TV using AirPlay, Chromecast, Roku or one of the other supported devices. (Free for first trimester, $4.99 for additional trimesters; iOS)
[caption id="attachment_33100" align="alignnone" width="620"] Photo: Kids Yogaverse[/caption]
6. I AM LOVE by Kids Yogaverse
Best for: Little Yogis
This engaging storybook app is sure to hold any kid’s attention — and perhaps even bring a little zen to your mini-me’s daily activities. Designed with four to eight year olds in mind, the interactive narrative has an easy-to-follow yoga flow accompanied by hand-drawn illustrations and soothing music. The simple poses and breathing exercises are a great way to promote relaxation and concentration. ($3.99; iOS)
[caption id="attachment_33097" align="alignnone" width="620"] Photo: DailyYoga[/caption]
7. DailyYoga
Best for: Yogis on a Time Crunch
All of the practices on DailyYoga are under 30 minutes, meaning this app is perfect for practicing in a pinch. Browse 50 classes that are sorted by body part (abs, back, butt, chest) and yoga skills (standing yoga, sun salutation). Want to skip part of a sequence or pause at certain poses? Tap the images on the right side of the screen. (Free; iOS, Android)
RELATED:10 Yoga Poses to Beat Stress
[caption id="attachment_33092" align="alignnone" width="620"] Photo: Pocket Yoga[/caption]
8. Pocket Yoga – Practice Builder
Best for: Instructors & DIY yogis
Some apps allow yogis to build custom routines, but Pocket Yoga users can do that and then some. If you need help creating a practice, tap on your current pose and see a list of suggested movements that flow naturally to the next asana. Once you’ve chosen the order and duration of each pose from the easy-to-navigate menu, choose some background music and share your unique practice via email, text or AirDrop. ($6.99; iOS)
[caption id="attachment_33102" align="alignnone" width="620"] Photo: DailyBurn[/caption]
9. DailyBurn Yoga
Best for: All-Around Athletes
Designed for yogis looking to stay fit and increase flexibility, DailyBurn’s two-month yoga program alternates between challenging flows and more meditative sessions. Want to broaden your fitness routine from vinyasa flows to other types of training? Complement your yoga practice with a full range of kettlebell workouts, HIIT routines, and more, all available within the same app. (Free for 30 days; iOS, Android)
[caption id="attachment_33104" align="alignnone" width="620"] Photo: Flying Therapeutics[/caption]
10. Flying Therapeutics Acroyoga Beginners
Best for: Daring Duos
Grab a dependable partner and cue up flows designed to test strength, balance, flexibility — and trust. Created with beginners in mind, this app has three complete practices, each containing text descriptions of every move. Thanks to 50 videos, you can view every acrobatic pose from multiple angles (which you’ll be thankful for when you’re suspended mid-air!) ($6.99; iOS)
[caption id="attachment_33106" align="alignnone" width="620"] Photo: YogaGlo[/caption]
11. YogaGlo Offline Viewing App
Best for: Globetrotting Yogis
Planning a trip to a Wi-Fi-free destination? Download your favorite YogaGlo routines from well-known yogis like Kathryn Budig, Seane Corn, Dice Iida-Klein and more, then stream the videos on-the-go. Your account has room to sync up to 10 videos — enough to keep you in and out of downward dog until the end of your trip. (Free for 15 days; iOS, Android)
Originally posted October 2014. Updated March 2015. Note to reader: Some content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

Real talk: Dry and lifeless chicken breasts make us want to hurl our lunches into the trash and order takeout, stat. If eating something that tastes like sandpaper isn’t your thing, we don’t blame you. Even if you have some go-to seasoning secrets, cycling through the same rotation of chicken breast recipes can get tedious. It’s time to take a stand against bland!

Three ounces of chicken packs roughly 25 grams of protein, so there’s good reason to make this lean meat a staple of your healthy diet. And luckily, there are plenty of ways to prepare your bird that won’t bore your taste buds. A plain chicken is just a blank flavor canvas waiting for you to create a finger lickin’ good meal! Need foodspiration? Check out these 16 scrumptious and healthy chicken breast recipes that aren’t short on flavor. Grilled, sautéed, baked, shredded or cooked in a crockpot, there’s something for everyone.

16 Inventive Chicken Breast Recipes

Grilled to Perfection

1. Asian Chicken SkewersStruggle with portion sizes? Grilled kebabs ensure you won’t overeat at your next BBQ. These soy and ginger-flavored sticks will keep your taste buds happy, plus you can easily make them gluten-free by using tamari-based soy sauce. Photo and recipe: Crystal / Apples and Sparkle

3. Chicken Satay with Spicy Peanut SauceSkip Thai takeout and make your own nutty appetizers instead. After coating the chicken with a spice rub, let it refrigerate for an hour or two before grilling or cooking in a skillet. A serving of two skewers packs 15 grams of protein. Photo and recipe: Perry Santanachote / Life by DailyBurn

Skillful Skillet Chicken Recipes

4. Orange Sesame ChickenBoost your vitamin C levels with this recipe that transforms OJ into a tasty condiment. Tossing your chicken in flour before baking will help it absorb the citrus sauce later on. For an extra crunch, sprinkle on sesame seeds before serving. Photo and recipe: Lee Hersh / Fit Foodie Finds

5. One-Pot JambalayaIn the mood for Cajun cuisine? While most jambalayas take tons of time to pull together, this one will be ready in roughly 35 minutes. The mild flavor will appeal to kids, making it a crowd-pleasing option for your next family meal. Or, cook up a batch and use the leftovers for healthy lunches all week long. Photo and recipe: Natalie / Super Healthy Kids

6. Chicken and Basil Pomodoro with ZoodlesWhen you’re craving a steaming plate of noodles, try out this inventive recipe that uses spiralized zucchini instead of heavy pasta. Best of all: One skillet is all you need for this quick, low-carb dinner. Photo and recipe: Ali / Inspiralized

Baked-not-Fried Chicken Recipes

8. Baked Honey Garlic ChickenWe swear the Asian-inspired flavors and crispy texture of this dish will mimic even the best Chinese takeout. But since this recipe is baked and sautéed in sauce instead of fried, you’ll save yourself from unnecessary fat. Panko, a Japanese-style breadcrumb, is essential for a nice crunchy exterior. Photo and recipe: Chung-Ah / Damn Delicious

9. Lemon Chicken with Hazelnut OrzoInfuse your bird with tart lemon by tucking slices under the skin before baking. Keeping your salt intake in check? Use low-sodium broth to cover the meat while it’s in the oven. Orzo with silvered hazelnuts makes it a complete meal. Photo and recipe: Perry Santanachote / Life by DailyBurn

10. Chicken Pesto BakePesto and tomatoes: They’re just better together. Whip up this easy baked chicken if you’re pressed for time on weeknights. At 28.5 grams of protein and 236 calories, it will quash your hunger without derailing your diet. Photo and recipe: Gina / Skinnytaste

12. Italian Chicken and Spinach Stuffed Sweet PotatoesLook no further for a genius way to repurpose chicken leftovers. Plus, if you detest green salads, this meal allows you to sneak spinach right into your ‘taters. If you’re short on time, there’s no shame in cooking your sweet potatoes in the microwave instead of the oven. Photo and recipe: Natalie / Super Healthy Kids

Slow Cooker Chicken Recipes

13. Santa Fe ChickenYour Chipotle order isn’t doing you any favors, so why not make a slimmed-down burrito bowl instead? By loading your crockpot in the morning, all that’s left for you to do at night is to serve your bird in some tortillas or with rice. Photo and recipe: Gina / Skinnytaste

14. Baja Chicken TacosAfter tossing the ingredients in your crockpot, you’ll be free to make a delicious and low-calorie pico and slaw for your dish. Two tacos clock in at 350 calories, meaning you can add a third (or fourth) if you’re extra hungry. Photo and recipe: Amanda / The Skinny Fork

15. Healthy Tikka MasalaLove chowing down on Indian but wish there were a lighter way to indulge? This recipe uses Greek yogurt and coconut milk instead of heavy cream. Pro tip: Add some of your masala sauce to the yogurt before tossing the dairy into your slow cooker. This increases the temperature of the yogurt and prevents the dairy from curdling when you add it to the hot pot. Photo and recipe: Anetta / The Wanderlust Kitchen

16. Slow Cooker Chicken Tortilla SoupComfort food doesn’t have to be stuffed with unnatural ingredients (like Chick-fil-A soup). This scrumptious stew is packed with clean ingredients, including beans, shredded chicken, corn and onions. Top it off with Greek yogurt or avocado for added protein or healthy fats. Photo and recipe: Skinny Mom

]]>
Real talk: Dry and lifeless chicken breasts make us want to hurl our lunches into the trash and order takeout, stat. If eating something that tastes like sandpaper isn’t your thing, we don’t blame you. Even if you have some go-to seasoning secrets, cycling through the same rotation of chicken breast recipes can get tedious. It’s time to take a stand against bland!
Three ounces of chicken packs roughly 25 grams of protein, so there’s good reason to make this lean meat a staple of your healthy diet. And luckily, there are plenty of ways to prepare your bird that won’t bore your taste buds. A plain chicken is just a blank flavor canvas waiting for you to create a finger lickin’ good meal! Need foodspiration? Check out these 16 scrumptious and healthy chicken breast recipes that aren’t short on flavor. Grilled, sautéed, baked, shredded or cooked in a crockpot, there’s something for everyone.

16 Inventive Chicken Breast Recipes

Grilled to Perfection

1. Asian Chicken Skewers
Struggle with portion sizes? Grilled kebabs ensure you won’t overeat at your next BBQ. These soy and ginger-flavored sticks will keep your taste buds happy, plus you can easily make them gluten-free by using tamari-based soy sauce. Photo and recipe: Crystal / Apples and Sparkle2. Grilled Chicken with Pineapple Avocado Salsa
Escape the winter doldrums with some tropical salsa! This simple avocado pineapple relish is easy to whip up in a pinch, and its subtly spicy flavor will complement your grilled meat. Photo and recipe: Ali / Gimme Some OvenRELATED:10-Minute Homemade Salsa Recipes3. Chicken Satay with Spicy Peanut Sauce
Skip Thai takeout and make your own nutty appetizers instead. After coating the chicken with a spice rub, let it refrigerate for an hour or two before grilling or cooking in a skillet. A serving of two skewers packs 15 grams of protein. Photo and recipe: Perry Santanachote / Life by DailyBurn

Skillful Skillet Chicken Recipes

4. Orange Sesame Chicken
Boost your vitamin C levels with this recipe that transforms OJ into a tasty condiment. Tossing your chicken in flour before baking will help it absorb the citrus sauce later on. For an extra crunch, sprinkle on sesame seeds before serving. Photo and recipe: Lee Hersh / Fit Foodie Finds5. One-Pot Jambalaya
In the mood for Cajun cuisine? While most jambalayas take tons of time to pull together, this one will be ready in roughly 35 minutes. The mild flavor will appeal to kids, making it a crowd-pleasing option for your next family meal. Or, cook up a batch and use the leftovers for healthy lunches all week long. Photo and recipe: Natalie / Super Healthy Kids6. Chicken and Basil Pomodoro with Zoodles
When you’re craving a steaming plate of noodles, try out this inventive recipe that uses spiralized zucchini instead of heavy pasta. Best of all: One skillet is all you need for this quick, low-carb dinner. Photo and recipe: Ali / InspiralizedRELATED:Zucchini Noodles and Meatballs Recipe7. Lemon-Dijon Chicken Salad with Pomegranate and Toasted Almonds
Move over, mayo. This version of chicken salad has plenty of zest but much less fat than your average batch. Wrap up your creation in Bibb lettuce or sturdy collard greens, rather than bread, for a light and filling lunch. Photo and recipe: Serena / Domesticate Me

Baked-not-Fried Chicken Recipes

8. Baked Honey Garlic Chicken
We swear the Asian-inspired flavors and crispy texture of this dish will mimic even the best Chinese takeout. But since this recipe is baked and sautéed in sauce instead of fried, you’ll save yourself from unnecessary fat. Panko, a Japanese-style breadcrumb, is essential for a nice crunchy exterior. Photo and recipe: Chung-Ah / Damn Delicious9. Lemon Chicken with Hazelnut Orzo
Infuse your bird with tart lemon by tucking slices under the skin before baking. Keeping your salt intake in check? Use low-sodium broth to cover the meat while it’s in the oven. Orzo with silvered hazelnuts makes it a complete meal. Photo and recipe: Perry Santanachote / Life by DailyBurn10. Chicken Pesto Bake
Pesto and tomatoes: They’re just better together. Whip up this easy baked chicken if you’re pressed for time on weeknights. At 28.5 grams of protein and 236 calories, it will quash your hunger without derailing your diet. Photo and recipe: Gina / Skinnytaste11. Zesty Chicken Bites
If you’re gluten-free but lamenting the lack of breaded cutlets in your life, try these spicy appetizers on for size. They’re coated with almond meal, cayenne and paprika, so your taste buds are sure to stand at attention. Photo and recipe: Lexi / Lexi’s Clean Kitchen12. Italian Chicken and Spinach Stuffed Sweet Potatoes
Look no further for a genius way to repurpose chicken leftovers. Plus, if you detest green salads, this meal allows you to sneak spinach right into your ‘taters. If you’re short on time, there’s no shame in cooking your sweet potatoes in the microwave instead of the oven. Photo and recipe: Natalie / Super Healthy Kids

Slow Cooker Chicken Recipes

13. Santa Fe Chicken
Your Chipotle order isn’t doing you any favors, so why not make a slimmed-down burrito bowl instead? By loading your crockpot in the morning, all that’s left for you to do at night is to serve your bird in some tortillas or with rice. Photo and recipe: Gina / Skinnytaste14. Baja Chicken Tacos
After tossing the ingredients in your crockpot, you’ll be free to make a delicious and low-calorie pico and slaw for your dish. Two tacos clock in at 350 calories, meaning you can add a third (or fourth) if you’re extra hungry. Photo and recipe: Amanda / The Skinny ForkRELATED:9 Easy 5-Ingredient Slow Cooker Recipes15. Healthy Tikka Masala
Love chowing down on Indian but wish there were a lighter way to indulge? This recipe uses Greek yogurt and coconut milk instead of heavy cream. Pro tip: Add some of your masala sauce to the yogurt before tossing the dairy into your slow cooker. This increases the temperature of the yogurt and prevents the dairy from curdling when you add it to the hot pot. Photo and recipe: Anetta / The Wanderlust Kitchen16. Slow Cooker Chicken Tortilla Soup
Comfort food doesn’t have to be stuffed with unnatural ingredients (like Chick-fil-A soup). This scrumptious stew is packed with clean ingredients, including beans, shredded chicken, corn and onions. Top it off with Greek yogurt or avocado for added protein or healthy fats. Photo and recipe: Skinny Mom

So maybe you aren’t in good enough shape to get down and give us 50 crunches. But we know you’re not looking to ignore your core either. Well here’s no small truth: A strong midsection isn’t all about six-pack abs. Every time you carry groceries, laundry or even your kids, you’re relying on your core as a foundation of strength, explains Justin Rubin, DailyBurn’s True Beginner trainer.

“Lots of beginners have upper back tension or lower back issues,” says Rubin. “Your core is located in your posterior chain and strengthening it will help keep your chest up and your spine strong,” which can correlate to some back pain relief.

Whether you’re getting back into fitness after a lapse or you’re an exercise newbie, developing a solid core will increase your stability and balance. Translation: You’ll be able to perform more advanced moves with confidence as you regain your strength.

6 Beginner Ab Exercises

If you think you need to use a fancy machine to target those inner belly muscles, think again. We asked Rubin to demonstrate six easy-to-follow ab exercises for beginners, which don’t require any equipment. Follow along with the GIFs below to bring variety to your next core workout. And for more beginner-friendly workouts you can do anytime, anyplace, head to DailyBurn to try the complete True Beginner program.

1. Bird-Dog CrunchTargets: Abs, hamstrings, glutes and shoulders
Stronger abs don't develop overnight — you'll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.

3. Seated Leg LiftsTargets: Abs, hamstrings
Don't be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.

4. Sit-UpsTargets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they're worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.

5. Modified Bicycle CrunchTargets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head. (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist. (b). Return to the start position. (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups.

6. Spider Plank CrunchTargets: Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners to tap into their Spidey sense. Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.Modification: If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds. (If you have a wrist issue, Rubin recommends doing this movement on your elbows.)

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

]]>[caption id="attachment_37699" align="alignnone" width="620"] Photo: Pond5[/caption]
So maybe you aren’t in good enough shape to get down and give us 50 crunches. But we know you’re not looking to ignore your core either. Well here’s no small truth: A strong midsection isn’t all about six-pack abs. Every time you carry groceries, laundry or even your kids, you’re relying on your core as a foundation of strength, explains Justin Rubin, DailyBurn’s True Beginner trainer.
“Lots of beginners have upper back tension or lower back issues,” says Rubin. “Your core is located in your posterior chain and strengthening it will help keep your chest up and your spine strong,” which can correlate to some back pain relief.
Whether you’re getting back into fitness after a lapse or you’re an exercise newbie, developing a solid core will increase your stability and balance. Translation: You’ll be able to perform more advanced moves with confidence as you regain your strength.
RELATED:DailyBurn True Beginner: Starting Over With Fitness

6 Beginner Ab Exercises

If you think you need to use a fancy machine to target those inner belly muscles, think again. We asked Rubin to demonstrate six easy-to-follow ab exercises for beginners, which don’t require any equipment. Follow along with the GIFs below to bring variety to your next core workout. And for more beginner-friendly workouts you can do anytime, anyplace, head to DailyBurn to try the complete True Beginner program.
1. Bird-Dog Crunch
Targets: Abs, hamstrings, glutes and shoulders
Stronger abs don't develop overnight — you'll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.
Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.2. Standing Bicycle Crunches
Targets: Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other. (a). Return to the starting position. (b). Repeat on the opposite side. Do five reps on each side.
Modification: If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.3. Seated Leg Lifts
Targets: Abs, hamstrings
Don't be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.4. Sit-Ups
Targets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they're worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.5. Modified Bicycle Crunch
Targets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head. (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist. (b). Return to the start position. (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups.RELATED:3 Quick HIIT Workouts for Beginners6. Spider Plank Crunch
Targets: Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners to tap into their Spidey sense. Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.
Modification: If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds. (If you have a wrist issue, Rubin recommends doing this movement on your elbows.)To try True Beginner free for 30 days, head to DailyBurn.com/truebeginner.Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

No offense to vanilla, but chocolate has always held a special place in our hearts. Unfortunately, too much of the sweet stuff can lead to a higher risk for problems such as obesity or diabetes — but we’ve got good news. You can make some of your favorite chocolate foods healthier by using chocolate protein powder in place of flour and added sugar you’ll find in most recipes.

The additional protein will keep you satiated so you can treat yo’ self without overindulging. Plus, the friendlier portion sizes will help you avoid those inevitable sugar crashes and stomachaches. From breakfast cereals and pancakes to shakes, cookies and fudge, we’ve rounded up 21 decadent recipes that will make any chocoholic rejoice.

21 Delicious Recipes with Chocolate Protein Powder

High-Protein Breakfasts

1. Healthy Cocoa Puffs (17.2 g protein)
Cuckoo for Cocoa Puffs? This homemade version puts a healthier spin on the childhood cereal your mom and dad probably never let you buy. Between preparing, chilling and baking the dough, these chocolate morsels will take some time, but they’re worth the effort. Photo and recipe: Ali / Veggies by Candlelight

2. Chocolate Banana Protein Pancakes (22 g of protein)
You’ll definitely flip for these healthy hotcakes! Flax seeds, eggs and chocolate protein powder up the protein content in these flapjacks, making them the perfect post-workout power meal. Drizzle your stack with honey or maple syrup for a sweet finishing touch. Photo and recipe: Perry Santanachote / Life by DailyBurn

3. Brownie Batter Protein Overnight Oatmeal (20 g protein)
These overnight oats pack a one-two punch, thanks to a combination of chocolate protein powder and Greek yogurt. Prepare it the night before so the oats have enough time to soften and absorb the liquid. Photo and recipe: Katie / Dashing Dish

4. Low-Carb Chocolate Hazelnut Waffles (16 g protein)
Craving Nutella? Try these gluten-free hazelnut waffles instead. Made from hazelnut meal instead of flour, they’ll have much less sugar than the chocolaty spread. If you’re keeping an eye on how much fat you’re consuming, use low-fat Greek yogurt instead of regular. Photo and recipe: Carolyn / All Day I Dream About Food

Protein Smoothies

5. Black Forest Protein Shake (23.2 g protein)
Have your chocolate cake and drink it, too. This decadent shake has the same flavor as the luscious dessert. Antioxidant-rich cherries will soothe post-workout soreness, so don’t skimp on the red fruit. Photo and recipe: Perry Santanachote / Life by DailyBurn

6. Raspberry Chia Protein Shake (33 g protein)
Most smoothies get their thickness from bananas, but this one has the same texture thanks to a combination of antioxidant-rich raspberries and chia seeds. The fiber and protein will keep you energized all day long. Toss some cacao nibs and hemp seeds on top for extra flair. Photo and recipe: Perry Santanachote / Life by DailyBurn

8. Chocolate Peanut Butter Protein Shake (32 g protein)
Sweet (peanut butter) dreams are made of these. Who are we to disagree? Cheat on your Reese’s addiction with this nutty knockout. With seven grams of fiber and over 30 grams of protein, drink it as a meal replacement or for a refreshing snack after a sweat session. Photo and recipe: Perry Santanachote / Life by DailyBurn

9. Protein Frosty Shake (26 g protein)
Thick, creamy and oh-so frothy, this slimmed down childhood classic tastes just like the original. Be sure to have xatham gum on hand, because that’s what gives this sip its unmistakable “Frosty” texture. Photo and recipe: Perry Santanachote / Life by DailyBurn

High-Protein Snacks

11. Chocolate Peanut Butter Protein Bars (6 g protein)
Store-bought protein bars sure aren’t cheap, so why not make your own? Chow down on this version after a tough workout — the carbs and protein will help your muscles recover faster. Photo and recipe: Emily Miller / Life by DailyBurn

12. Protein Puppy Chow Mix (10 g protein)
Puppy chow is a snack time calorie bomb that’s usually packed with sugar and butter, in addition to chocolate and peanut butter. This lighter, gluten-free take has half the calories and fat of the regular version, so you can munch happy without indulging too much. Photo and recipe: Jessica / Desserts with Benefits

13. Chocolate Chip Cookie Dough Protein Balls (10 g protein for two balls)
Roll these delicious bites up in a jiffy, since they’re no-bake and only require five ingredients! Pack these in a purse or gym bag and fuel on-the-go. If you’re allergic to peanuts, simply substitute almond butter into the recipe. Photo and recipe: Lee Hersh / Life by DailyBurn

Protein-Packed Desserts

15. Molten Lava Chocolate Cake (11 g protein)
Craving dessert but want to avoid a sugar coma? Mix up this foolproof, five-minute recipe for molten lava cake. No need to turn on an oven, because you can cook it right up in your microwave. Photo and recipe: Perry Santanachote / Life by DailyBurn

17. Almond Joy “Cheesecake”(29 g protein)
Five minutes and five ingredients are all you need for this candy bar inspired mousse. Eat it immediately after combining the ingredients — or for more of a cheesecake texture, let it firm up in the freezer for 30 minutes. Photo and recipe: Taylor / Food Faith Fitness

18. Chocolate Banana Pops (5 g protein)
A great source of potassium, bananas are a healthy choice for a little after-dinner indulgence. The protein powder and coconut oil shell couldn’t be easier to whip up, either. Drizzle some melted almond butter on top if you’re feeling fancy. Photo and recipe: Margaret / The Plant Strong Vegan

19. Protein “Brookies” Cookies (7 g protein)
If you can’t choose between cookies and brownies, get the best of both worlds with this inventive dessert mash-up. Remember to use a brand of almond butter (or DIY if you can!) that’s on the softer side so your dough has the desired consistency. Photo and recipe: Lee Hersh / Life by DailyBurn

20. Peanut Butter Chocolate Chip Protein Cookies (9 g protein)
You’d never guess these chewy cookies are gluten-free. A pinch of salt will complement the peanut buttery taste, so don’t forget to shake a little on top before forming dough balls and popping them in the oven. Photo and recipe: Lee Hersh / Life by DailyBurn

21. Chocolate Peanut Butter Fudge (2 g protein)
At only 85 calories a pop, you don’t have to feel guilty about having one (or two!) of these bite-sized cups. Blend up the ingredients in a food processor, freeze the fudge for an hour and voila! Dessert is served. Photo and recipe: Perry Santanachote / Life by DailyBurn

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No offense to vanilla, but chocolate has always held a special place in our hearts. Unfortunately, too much of the sweet stuff can lead to a higher risk for problems such as obesity or diabetes — but we’ve got good news. You can make some of your favorite chocolate foods healthier by using chocolate protein powder in place of flour and added sugar you’ll find in most recipes.
The additional protein will keep you satiated so you can treat yo’ self without overindulging. Plus, the friendlier portion sizes will help you avoid those inevitable sugar crashes and stomachaches. From breakfast cereals and pancakes to shakes, cookies and fudge, we’ve rounded up 21 decadent recipes that will make any chocoholic rejoice.

21 Delicious Recipes with Chocolate Protein Powder

High-Protein Breakfasts

1. Healthy Cocoa Puffs (17.2 g protein)
Cuckoo for Cocoa Puffs? This homemade version puts a healthier spin on the childhood cereal your mom and dad probably never let you buy. Between preparing, chilling and baking the dough, these chocolate morsels will take some time, but they’re worth the effort. Photo and recipe: Ali / Veggies by Candlelight2. Chocolate Banana Protein Pancakes (22 g of protein)
You’ll definitely flip for these healthy hotcakes! Flax seeds, eggs and chocolate protein powder up the protein content in these flapjacks, making them the perfect post-workout power meal. Drizzle your stack with honey or maple syrup for a sweet finishing touch. Photo and recipe: Perry Santanachote / Life by DailyBurn3. Brownie Batter Protein Overnight Oatmeal (20 g protein)
These overnight oats pack a one-two punch, thanks to a combination of chocolate protein powder and Greek yogurt. Prepare it the night before so the oats have enough time to soften and absorb the liquid. Photo and recipe: Katie / Dashing DishRELATED:How to Choose the Best Protein Powder for You4. Low-Carb Chocolate Hazelnut Waffles (16 g protein)
Craving Nutella? Try these gluten-free hazelnut waffles instead. Made from hazelnut meal instead of flour, they’ll have much less sugar than the chocolaty spread. If you’re keeping an eye on how much fat you’re consuming, use low-fat Greek yogurt instead of regular. Photo and recipe: Carolyn / All Day I Dream About FoodRELATED:10 Delicious Protein Pancake Recipes

Protein Smoothies

5. Black Forest Protein Shake (23.2 g protein)
Have your chocolate cake and drink it, too. This decadent shake has the same flavor as the luscious dessert. Antioxidant-rich cherries will soothe post-workout soreness, so don’t skimp on the red fruit. Photo and recipe: Perry Santanachote / Life by DailyBurn6. Raspberry Chia Protein Shake (33 g protein)
Most smoothies get their thickness from bananas, but this one has the same texture thanks to a combination of antioxidant-rich raspberries and chia seeds. The fiber and protein will keep you energized all day long. Toss some cacao nibs and hemp seeds on top for extra flair. Photo and recipe: Perry Santanachote / Life by DailyBurn7. Mocha Protein Shake (28 g protein)
Need an afternoon pick-me-up? Reach for this caffeinated sip instead of your usual sugar-laden Frappuccino. Thanks to some cold brew and instant coffee powder, this blended creation has plenty of caffeine to keep you going. Photo and recipe: Perry Santanachote / Life by DailyBurn8. Chocolate Peanut Butter Protein Shake (32 g protein)
Sweet (peanut butter) dreams are made of these. Who are we to disagree? Cheat on your Reese’s addiction with this nutty knockout. With seven grams of fiber and over 30 grams of protein, drink it as a meal replacement or for a refreshing snack after a sweat session. Photo and recipe: Perry Santanachote / Life by DailyBurn9. Protein Frosty Shake (26 g protein)
Thick, creamy and oh-so frothy, this slimmed down childhood classic tastes just like the original. Be sure to have xatham gum on hand, because that’s what gives this sip its unmistakable “Frosty” texture. Photo and recipe: Perry Santanachote / Life by DailyBurn10. Chocolate Brownie Batter Protein Shake (16 g protein)
This vegan protein shake is the next-best thing to licking batter straight from the bowl. Pouring brewed coffee into your blender adds a kick of caffeine to energize your morning or afternoon. Plus, the java complements (and intensifies!) the chocolate taste. Photo and recipe: Lee Hersh / Life by DailyBurn

High-Protein Snacks

11. Chocolate Peanut Butter Protein Bars (6 g protein)
Store-bought protein bars sure aren’t cheap, so why not make your own? Chow down on this version after a tough workout — the carbs and protein will help your muscles recover faster. Photo and recipe: Emily Miller / Life by DailyBurn12. Protein Puppy Chow Mix (10 g protein)
Puppy chow is a snack time calorie bomb that’s usually packed with sugar and butter, in addition to chocolate and peanut butter. This lighter, gluten-free take has half the calories and fat of the regular version, so you can munch happy without indulging too much. Photo and recipe: Jessica / Desserts with Benefits13. Chocolate Chip Cookie Dough Protein Balls (10 g protein for two balls)
Roll these delicious bites up in a jiffy, since they’re no-bake and only require five ingredients! Pack these in a purse or gym bag and fuel on-the-go. If you’re allergic to peanuts, simply substitute almond butter into the recipe. Photo and recipe: Lee Hersh / Life by DailyBurn14. Chocolate Maca Protein Truffles (12 g protein for two truffles)
Thanks to dates and coconut oil, this recipe needs no sugar or artificial sweeteners. You’ll have to refrigerate the dough for an hour before rolling it into balls, so make a big batch you can enjoy all week long. Photo and recipe: Sarah McMinn / My Daring Vegan

Protein-Packed Desserts

15. Molten Lava Chocolate Cake (11 g protein)
Craving dessert but want to avoid a sugar coma? Mix up this foolproof, five-minute recipe for molten lava cake. No need to turn on an oven, because you can cook it right up in your microwave. Photo and recipe: Perry Santanachote / Life by DailyBurn16. Red Velvet Fudge Bites (17 g protein)
These red noshes get their rosy hue from roasted beet puree, not food coloring. Need just a nibble of dessert? Cut the bars into smaller squares for portion control. Photo and recipe: Jessica / Desserts with Benefits17. Almond Joy “Cheesecake”(29 g protein)
Five minutes and five ingredients are all you need for this candy bar inspired mousse. Eat it immediately after combining the ingredients — or for more of a cheesecake texture, let it firm up in the freezer for 30 minutes. Photo and recipe: Taylor / Food Faith Fitness18. Chocolate Banana Pops (5 g protein)
A great source of potassium, bananas are a healthy choice for a little after-dinner indulgence. The protein powder and coconut oil shell couldn’t be easier to whip up, either. Drizzle some melted almond butter on top if you’re feeling fancy. Photo and recipe: Margaret / The Plant Strong Vegan19. Protein “Brookies” Cookies (7 g protein)
If you can’t choose between cookies and brownies, get the best of both worlds with this inventive dessert mash-up. Remember to use a brand of almond butter (or DIY if you can!) that’s on the softer side so your dough has the desired consistency. Photo and recipe: Lee Hersh / Life by DailyBurn20. Peanut Butter Chocolate Chip Protein Cookies (9 g protein)
You’d never guess these chewy cookies are gluten-free. A pinch of salt will complement the peanut buttery taste, so don’t forget to shake a little on top before forming dough balls and popping them in the oven. Photo and recipe: Lee Hersh / Life by DailyBurn21. Chocolate Peanut Butter Fudge (2 g protein)
At only 85 calories a pop, you don’t have to feel guilty about having one (or two!) of these bite-sized cups. Blend up the ingredients in a food processor, freeze the fudge for an hour and voila! Dessert is served. Photo and recipe: Perry Santanachote / Life by DailyBurn

“My biggest strength is also my biggest weakness — being fearless and aggressive.”

That’s what Ryan Hall, two-time Olympic marathoner, has learned since he began racing 26.2 miles back in 2007. His explosive power translated to speedy success — and a 2:04:58 at the 2011 Boston Marathon, the fastest time ever recorded by an American. But since then, injuries have disrupted his career.

Now, Hall has set his sights on conquering his first ASICS LA Marathon on March 15. He's joined by his wife Sara, a prominent middle-distance runner (600 to 3,000 meters.) She recently made the USA Cross Country world team for the third time — and she’s hoping her speed on the track can propel her to a strong first-time marathon finish. She might even have her eye on the podium.

So how are the Cali natives (and Stanford University sweethearts) going to crush this race? We caught up with the running power couple to talk speed, nutrition, “bonking,” philanthropy, and why they’ve been spending time in Ethiopia recently. Plus, try their favorite protein pancake recipe below!

Why this race, this year? The 2016 Olympic Team Time Trials will be in LA — did that factor into your decision?

Sara Hall: I’ve been wanting to run a marathon for a while now, after watching so many of Ryan’s [marathons]. But I’ve been waiting for the right timing and balancing it with my track career. I’m a California girl, and my first big moments in the sport were all in the LA area, so I have a lot of memories there. I wanted a course that had an exciting atmosphere to keep me engaged. Plus, this year is the US Marathon Championships, and I love champion-style competition. It always brings out the best in me.

Ryan Hall: The Asics LA Marathon has been on my bucket list since I began running marathons in 2007. Even when I was a kid, I remember watching my dad run a marathon in LA and being inspired. For the most part, my extended family all resides in SoCal, so this will be a bit of a homecoming for me. It will be the first time many of them have seen me race in person since my high school days. Also, I’m an athlete that thrives off the energy of the crowd. Having people on the course pulling for me makes all the difference. I see competing as an opportunity for me to better connect with the people in LA and give them a chance to get to know me. And hopefully [I’ll] earn their support a year from now when I try to qualify for my third Olympic Team on the streets of LA.

At the 2007 London Marathon, Ryan set an American record of 2:08:24 for a debut marathon. Sara, do you feel any pressure?

SH: I don’t feel as much pressure as excitement. I’m not one to pump up expectations… I’ve seen the first marathon humble a lot of people. People time and time again hit the wall. I have some times and [finishing] places I want to run, but I’m training so that I won’t hit the wall. I want to be kicking really strong into the finish line.

Sara, what are your strategies to avoid “hitting the wall” during your debut?

SH: The main ways I’ve tried to prevent this are by training aggressively and practicing fueling. Fortunately, I have an iron stomach. I can handle quite a bit of Cytomax [pre-workout mix] during runs, as well as large breakfasts before running. Hitting the wall is a fuel issue, so your intake of carbs is really the limiting factor. But you also become fuel-efficient by training and doing long efforts, like 24-mile runs. I’ve also occasionally done runs where I don’t eat carbs before, to teach my body to keep going when my blood sugar is low. They aren’t my favorite but hopefully they pay off!

RH: I practice exactly what I am going to do on race day in training, so before big, long runs I’ll do a bit of carb loading. It’s kind of the opposite of the trend of doing carb depletion in training. My workouts go so miserably wrong if I carb deplete that I choose to maximize my workouts and enjoy some carbs, too.

SH: I mainly listen to my body and let that dictate my nutrition. I have needed a lot more food in general [while marathon training] and have emphasized more carbohydrates since increasing my mileage to 100-115 miles per week. I try to get in more frequent meals throughout the day rather than having huge amounts at once. I also emphasize protein before and after training for more muscle recovery. I put Muscle Milk protein powder in my pancakes every morning for breakfast, and have it in a shake.

If you're pressed for time, Sara and Ryan recommend substituting 1/3 cup of your favorite pancake mix for the first three ingredients. For protein powder, they prefer Muscle Milk Light Cake Batter flavor.

RH: My goal is to maximize my potential for that day. I find it more fun and gratifying to go into a race and expect nothing but be ready for everything. I’ve learned it’s better to believe the best about myself to maximize my potential. The first time you run a course you’ve got to go in humble because you never know what you’re going to get.

Ryan, you’ve battled injuries in recent years and didn’t finish the marathon at the 2012 Olympics due to a hamstring issue. How have your injuries changed the way you train and race?

RH: To be honest, my training hasn’t changed too much. I’ve been in plenty of rooms full of runners where I’ve asked ‘Who here has plantar fasciitis?’ and nearly every hand in the room went up. I think it’s part of the journey of being a runner. It makes the journey worth it, in a sense.

"If you can’t control your greatest strength, it can become your greatest weakness."

What are both of your biggest strengths and weaknesses when it comes to running?

SH: I think that my strength is that I love to compete. My instincts allow me to have fun with competing! My biggest weakness is definitely running in heat and humidity.

RH: My biggest strength is also my biggest weakness — being fearless and aggressive. There have been certain races where I did not do a good job of controlling myself. I went out like a bat out of hell. Two laps into the race, I felt like, “Oh, I wish I could stop and start over.” If you can’t control your greatest strength, it can become your greatest weakness.

Sara, you recently posted an Instagram photo of you running #likeagirl. Throughout your life, how has running empowered you?

SH: Fortunately, I was raised with parents that really believed in me. With running, I honestly never felt like I was physically any less than a boy. I would run in the same races as boys. And I would beat all of them but one. It was empowering to feel like I had an equal opportunity to pursue the same dreams and passions that men do.

You’ve both been training outside of the U.S. recently. Are there advantages to training abroad?

SH: I like having training camps abroad because you kind of get away from everything and life becomes simpler. We have been doing a lot of our [mileage] building at YaYa Village in Addis Ababa, Ethiopia, which has become a second home for us. It’s a beautifully landscaped compound and an ideal place to rest between training sessions. I also like getting to know the other Ethiopian runners and I’m learning a lot from them and about their approach [to training].

RH: There certainly is [an advantage] to training at 9,000 feet like in Ethiopia. The nice thing about training abroad is getting to chase the good weather. Rather than battling the cold that accompanies altitude training in the winter at U.S. destinations, we can be in Ethiopia and enjoy the sunshine at a very high altitude. Plus, training in places like Ethiopia and Kenya keeps it fresh and fun. Sometimes running the same roads over and over again can become a bit draining, but mixing it up by training in different places with different people adds a little boost to training.

What will you both be thinking about when you toe the start line?

SH: There's a quote from Roger Bannister [Ed.—First man to run a four-minute mile.] I have been thinking about in training: "In the joy of going all out, I forgot my pain." I’ll be going all out with a smile on my face that becomes a grimace… and enjoying getting to use this gift I’ve been given.

RH: The really tough part of the race is all the training. The race is the fun part — the cheering, the crowds. We can go run 26 miles anytime we want, but being on the streets of LA is a treat.

What do you both dream of accomplishing in the sport over the next five years?

SH: I would love to make the Olympic Games — it’s something I’ve yet to achieve. But as long as I can say I gave 100 percent with every opportunity that I had and worshipped God in the process, I will be satisfied with my career.

RH: I would also like to make an Olympic team or record. But we also see The Hall Steps Foundation as our legacy. That has been incredibly impactful for me. How can we make an impact through running? We’re hoping to bring clean water to 100 people by joining Team World Vision for this upcoming race.

]]>[caption id="attachment_37567" align="alignnone" width="620"] Photo: Jonathan Moore/Getty Images for ASICS[/caption]
“My biggest strength is also my biggest weakness — being fearless and aggressive.”
That’s what Ryan Hall, two-time Olympic marathoner, has learned since he began racing 26.2 miles back in 2007. His explosive power translated to speedy success — and a 2:04:58 at the 2011 Boston Marathon, the fastest time ever recorded by an American. But since then, injuries have disrupted his career.
Now, Hall has set his sights on conquering his first ASICS LA Marathon on March 15. He's joined by his wife Sara, a prominent middle-distance runner (600 to 3,000 meters.) She recently made the USA Cross Country world team for the third time — and she’s hoping her speed on the track can propel her to a strong first-time marathon finish. She might even have her eye on the podium.
So how are the Cali natives (and Stanford University sweethearts) going to crush this race? We caught up with the running power couple to talk speed, nutrition, “bonking,” philanthropy, and why they’ve been spending time in Ethiopia recently. Plus, try their favorite protein pancake recipe below!
RELATED:12 Secrets from the Pros to Achieve a Personal BestWhy this race, this year? The 2016 Olympic Team Time Trials will be in LA — did that factor into your decision?Sara Hall: I’ve been wanting to run a marathon for a while now, after watching so many of Ryan’s [marathons]. But I’ve been waiting for the right timing and balancing it with my track career. I’m a California girl, and my first big moments in the sport were all in the LA area, so I have a lot of memories there. I wanted a course that had an exciting atmosphere to keep me engaged. Plus, this year is the US Marathon Championships, and I love champion-style competition. It always brings out the best in me.
Ryan Hall: The Asics LA Marathon has been on my bucket list since I began running marathons in 2007. Even when I was a kid, I remember watching my dad run a marathon in LA and being inspired. For the most part, my extended family all resides in SoCal, so this will be a bit of a homecoming for me. It will be the first time many of them have seen me race in person since my high school days. Also, I’m an athlete that thrives off the energy of the crowd. Having people on the course pulling for me makes all the difference. I see competing as an opportunity for me to better connect with the people in LA and give them a chance to get to know me. And hopefully [I’ll] earn their support a year from now when I try to qualify for my third Olympic Team on the streets of LA.
At the 2007 London Marathon, Ryan set an American record of 2:08:24 for a debut marathon. Sara, do you feel any pressure? SH: I don’t feel as much pressure as excitement. I’m not one to pump up expectations… I’ve seen the first marathon humble a lot of people. People time and time again hit the wall. I have some times and [finishing] places I want to run, but I’m training so that I won’t hit the wall. I want to be kicking really strong into the finish line.
Sara, what are your strategies to avoid “hitting the wall” during your debut? SH: The main ways I’ve tried to prevent this are by training aggressively and practicing fueling. Fortunately, I have an iron stomach. I can handle quite a bit of Cytomax [pre-workout mix] during runs, as well as large breakfasts before running. Hitting the wall is a fuel issue, so your intake of carbs is really the limiting factor. But you also become fuel-efficient by training and doing long efforts, like 24-mile runs. I’ve also occasionally done runs where I don’t eat carbs before, to teach my body to keep going when my blood sugar is low. They aren’t my favorite but hopefully they pay off!
RELATED: Carb Loading for Runners: How to Prep for Race DayDoes your nutrition change throughout your training cycle?RH: I practice exactly what I am going to do on race day in training, so before big, long runs I’ll do a bit of carb loading. It’s kind of the opposite of the trend of doing carb depletion in training. My workouts go so miserably wrong if I carb deplete that I choose to maximize my workouts and enjoy some carbs, too.
SH: I mainly listen to my body and let that dictate my nutrition. I have needed a lot more food in general [while marathon training] and have emphasized more carbohydrates since increasing my mileage to 100-115 miles per week. I try to get in more frequent meals throughout the day rather than having huge amounts at once. I also emphasize protein before and after training for more muscle recovery. I put Muscle Milk protein powder in my pancakes every morning for breakfast, and have it in a shake.
If you're pressed for time, Sara and Ryan recommend substituting 1/3 cup of your favorite pancake mix for the first three ingredients. For protein powder, they prefer Muscle Milk Light Cake Batter flavor.
RELATED:13 Quick and Easy Protein Shake RecipesRyan, do you have a specific goal for the LA Marathon?RH: My goal is to maximize my potential for that day. I find it more fun and gratifying to go into a race and expect nothing but be ready for everything. I’ve learned it’s better to believe the best about myself to maximize my potential. The first time you run a course you’ve got to go in humble because you never know what you’re going to get.
Ryan, you’ve battled injuries in recent years and didn’t finish the marathon at the 2012 Olympics due to a hamstring issue. How have your injuries changed the way you train and race? RH: To be honest, my training hasn’t changed too much. I’ve been in plenty of rooms full of runners where I’ve asked ‘Who here has plantar fasciitis?’ and nearly every hand in the room went up. I think it’s part of the journey of being a runner. It makes the journey worth it, in a sense.

"If you can’t control your greatest strength, it can become your greatest weakness."

What are both of your biggest strengths and weaknesses when it comes to running?SH: I think that my strength is that I love to compete. My instincts allow me to have fun with competing! My biggest weakness is definitely running in heat and humidity.
RH: My biggest strength is also my biggest weakness — being fearless and aggressive. There have been certain races where I did not do a good job of controlling myself. I went out like a bat out of hell. Two laps into the race, I felt like, “Oh, I wish I could stop and start over.” If you can’t control your greatest strength, it can become your greatest weakness.
Sara, you recently posted an Instagram photo of you running #likeagirl. Throughout your life, how has running empowered you? SH: Fortunately, I was raised with parents that really believed in me. With running, I honestly never felt like I was physically any less than a boy. I would run in the same races as boys. And I would beat all of them but one. It was empowering to feel like I had an equal opportunity to pursue the same dreams and passions that men do.
You’ve both been training outside of the U.S. recently. Are there advantages to training abroad?SH: I like having training camps abroad because you kind of get away from everything and life becomes simpler. We have been doing a lot of our [mileage] building at YaYa Village in Addis Ababa, Ethiopia, which has become a second home for us. It’s a beautifully landscaped compound and an ideal place to rest between training sessions. I also like getting to know the other Ethiopian runners and I’m learning a lot from them and about their approach [to training].
RH: There certainly is [an advantage] to training at 9,000 feet like in Ethiopia. The nice thing about training abroad is getting to chase the good weather. Rather than battling the cold that accompanies altitude training in the winter at U.S. destinations, we can be in Ethiopia and enjoy the sunshine at a very high altitude. Plus, training in places like Ethiopia and Kenya keeps it fresh and fun. Sometimes running the same roads over and over again can become a bit draining, but mixing it up by training in different places with different people adds a little boost to training.
What will you both be thinking about when you toe the start line?SH: There's a quote from Roger Bannister [Ed.—First man to run a four-minute mile.] I have been thinking about in training: "In the joy of going all out, I forgot my pain." I’ll be going all out with a smile on my face that becomes a grimace… and enjoying getting to use this gift I’ve been given.
RH: The really tough part of the race is all the training. The race is the fun part — the cheering, the crowds. We can go run 26 miles anytime we want, but being on the streets of LA is a treat.
What do you both dream of accomplishing in the sport over the next five years? SH: I would love to make the Olympic Games — it’s something I’ve yet to achieve. But as long as I can say I gave 100 percent with every opportunity that I had and worshipped God in the process, I will be satisfied with my career.
RH: I would also like to make an Olympic team or record. But we also see The Hall Steps Foundation as our legacy. That has been incredibly impactful for me. How can we make an impact through running? We’re hoping to bring clean water to 100 people by joining Team World Vision for this upcoming race.
To keep up with Ryan and Sara’s training, follow them on Twitter (@ryanhall3 and @SaraHall3) and Instagram (@SaraHall3 and @RyanHall3), or check out their website. On March 15, tune in to watch the LA Marathon live on KTLA and on Universal Sports.

An estimated 18 million Americans have non-celiac gluten sensitivity. But what if they’re wrong? A new and growing body of evidence suggests that the protein in gluten isn’t the only gastrointestinal villain that might be giving people a hard time. In fact, what many people assume is a gluten intolerance might actually be a reaction to an entirely different molecule, instead.

Let us introduce you to FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. (See why it needs an acronym?) Each of these words are fancy scientific phrases for different types of food starches and sugars. In a nutshell, FODMAPs includes short-chain carbohydrates that some people have trouble digesting. Tons of foods you eat every day, like beans, ice cream, apples and asparagus, are high in FODMAPs and could be causing your gas and bloating. Here’s how to figure out if FODMAPs might be behind your digestive distress.

The Low-FODMAP Diet: What You Need to Know

For people with a sensitivity to FODMAPs, the gastrointestinal tract in their small intestines can’t absorb short-chain carbohydrates. This causes these unabsorbed molecules to move into the large intestine, where they start to cause problems. “The bacteria go to town on these sugars, and the result is fermentation,” says Nicole Silber, R.D., Director of Pediatric Nutrition at Middleberg Nutrition in New York City. This agitation leads to gas and bellyaches. Plus, bloating and cramping can occur because these molecules attract water to the gut, says Silber.

“Often it is a volume issue, most people can tolerate some degree of FODMAPs,” says Silber. Still, you might be surprised to learn that a lot of healthy items might be wreaking havoc on your stomach. Fruits like apples, avocados, peaches, pears and watermelon contain higher amounts of polyols and fructose, which are FODMAPs. And nutritious cauliflower, broccoli, brussels sprouts, eggplant and garlic have fructan, another digestive offender.

Take a look at the graphic below to find out what common foods are low in FODMAPs.

The Link Between FODMAPs, Gluten Sensitivity and IBS

The term FODMAPs is nothing new in the gastrointestinal community. In the late 1990s, doctors began to suspect that FODMAPs were to blame for the digestive issues of patients with irritable bowel syndrome (IBS). Transitioning to a low-FODMAPs diet was shown to improve many symptoms of IBS, and recent research reveals that the diet can help people without IBS, too. A 2013 study published in the journal Gastroenterology revealed that individuals with non-celiac gluten sensitivity could benefit greatly from omitting FODMAPS-rich foods from their diets.

“This was a very impressive study,” says Gina Sam, MD, MPH Director of the Mount Sinai Gastrointestinal Motility Center at the Mount Sinai Hospital. Though there were only 37 participants, the results were remarkable enough for the medical community to take notice. “Patients on the low-FODMAPs diet had dramatic improvements in pain, bloating and stool consistency,” she says. Dr. Sam began using low-FODMAP diets to help IBS patients in early 2014.

“When it comes to celiac disease and gluten sensitivity, it is the gluten, which is the protein [in foods] that is triggering symptoms,” says Silber. Meanwhile, for FODMAP-rich foods, it is the carbohydrates and fiber in people’s diets that cause gastrointestinal distress, says Silber.

Herein lies the problem in distinguishing FODMAPs sensitivity from gluten problems: Wheat-based gluten products like conventional pastas and breads contain fructan, a type of carbohydrate that is a FODMAP. “It is very likely that it is the actual fructan, or [the] carbohydrate, in wheat triggering these symptoms [in some non-celiac gluten sensitive people] and not the protein, gluten,” says Silber. While gluten typically gets a bad rep, says Silber, the fructan may at fault all along. This is what makes it hard to figure out if you’re sensitive to gluten, FODMAPs, or even both.

But keep in mind that FODMAPs aren’t necessarily the enemy, either. The fermentation that causes digestive distress for some might be beneficial for others. “[They] may play a role in reducing risk of certain cancers, inflammation, gastrointestinal disease and even weight gain,” says Silber.

Should You Try the Low-FODMAPs Diet?

Clearly, it can be difficult to pinpoint whether a person’s food sensitivities are gluten or FODMAPs-based. If you’re considering doing a serious diet overhaul, you’d be better off having an expert weigh in first, say Dr. Sam and Silber. Luckily, there are a few strategies that can help those with mild or occasional digestive distress nail down their food triggers.

“Often just eliminating some gas-promoting vegetables, carbonation, artificial sweeteners, excessive fruit and beans can help reduce some of the symptoms caused by FODMAPs,” says Silber. Keeping a journal about the food you’re eating, and the GI symptoms you’re experiencing, can also help identify problematic foods.

If you experience ongoing symptoms that affect your quality of life for six to 12 months, your best bet is to seek professional advice. An expert can help you rule out a gluten allergy, otherwise known as celiac disease, or Bacterial Overgrowth Syndrome (SIBO), a treatable condition that is caused by an imbalance of bacteria in the small intestine. If it seems like FODMAPs might be the root of your problems, several different breath tests can reveal if you have trouble digesting fructan or lactose.

Want to learn more about the link between digestive health and low-FODMAPs? Monash University has many online resources, including a mobile app to control symptoms of gastrointestinal distress.

]]>[caption id="attachment_37468" align="alignnone" width="620"] Photo: Pond5[/caption]
An estimated 18 million Americans have non-celiac gluten sensitivity. But what if they’re wrong? A new and growing body of evidence suggests that the protein in gluten isn’t the only gastrointestinal villain that might be giving people a hard time. In fact, what many people assume is a gluten intolerance might actually be a reaction to an entirely different molecule, instead.
Let us introduce you to FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. (See why it needs an acronym?) Each of these words are fancy scientific phrases for different types of food starches and sugars. In a nutshell, FODMAPs includes short-chain carbohydrates that some people have trouble digesting. Tons of foods you eat every day, like beans, ice cream, apples and asparagus, are high in FODMAPs and could be causing your gas and bloating. Here’s how to figure out if FODMAPs might be behind your digestive distress.
RELATED:How to Buy Gluten-Free Without Getting Duped

The Low-FODMAP Diet: What You Need to Know

For people with a sensitivity to FODMAPs, the gastrointestinal tract in their small intestines can’t absorb short-chain carbohydrates. This causes these unabsorbed molecules to move into the large intestine, where they start to cause problems. “The bacteria go to town on these sugars, and the result is fermentation,” says Nicole Silber, R.D., Director of Pediatric Nutrition at Middleberg Nutrition in New York City. This agitation leads to gas and bellyaches. Plus, bloating and cramping can occur because these molecules attract water to the gut, says Silber.
“Often it is a volume issue, most people can tolerate some degree of FODMAPs,” says Silber. Still, you might be surprised to learn that a lot of healthy items might be wreaking havoc on your stomach. Fruits like apples, avocados, peaches, pears and watermelon contain higher amounts of polyols and fructose, which are FODMAPs. And nutritious cauliflower, broccoli, brussels sprouts, eggplant and garlic have fructan, another digestive offender.
Take a look at the graphic below to find out what common foods are low in FODMAPs.

The Link Between FODMAPs, Gluten Sensitivity and IBS

The term FODMAPs is nothing new in the gastrointestinal community. In the late 1990s, doctors began to suspect that FODMAPs were to blame for the digestive issues of patients with irritable bowel syndrome (IBS). Transitioning to a low-FODMAPs diet was shown to improve many symptoms of IBS, and recent research reveals that the diet can help people without IBS, too. A 2013 study published in the journal Gastroenterology revealed that individuals with non-celiac gluten sensitivity could benefit greatly from omitting FODMAPS-rich foods from their diets.
RELATED:The Breakfast that Could Help You Eat 50 Percent Less at Lunch
“This was a very impressive study,” says Gina Sam, MD, MPH Director of the Mount Sinai Gastrointestinal Motility Center at the Mount Sinai Hospital. Though there were only 37 participants, the results were remarkable enough for the medical community to take notice. “Patients on the low-FODMAPs diet had dramatic improvements in pain, bloating and stool consistency,” she says. Dr. Sam began using low-FODMAP diets to help IBS patients in early 2014.
“When it comes to celiac disease and gluten sensitivity, it is the gluten, which is the protein [in foods] that is triggering symptoms,” says Silber. Meanwhile, for FODMAP-rich foods, it is the carbohydrates and fiber in people’s diets that cause gastrointestinal distress, says Silber.
Herein lies the problem in distinguishing FODMAPs sensitivity from gluten problems: Wheat-based gluten products like conventional pastas and breads contain fructan, a type of carbohydrate that is a FODMAP. “It is very likely that it is the actual fructan, or [the] carbohydrate, in wheat triggering these symptoms [in some non-celiac gluten sensitive people] and not the protein, gluten,” says Silber. While gluten typically gets a bad rep, says Silber, the fructan may at fault all along. This is what makes it hard to figure out if you’re sensitive to gluten, FODMAPs, or even both.
RELATED:What are Natural Flavors, Really?
But keep in mind that FODMAPs aren’t necessarily the enemy, either. The fermentation that causes digestive distress for some might be beneficial for others. “[They] may play a role in reducing risk of certain cancers, inflammation, gastrointestinal disease and even weight gain,” says Silber.

Should You Try the Low-FODMAPs Diet?

Clearly, it can be difficult to pinpoint whether a person’s food sensitivities are gluten or FODMAPs-based. If you’re considering doing a serious diet overhaul, you’d be better off having an expert weigh in first, say Dr. Sam and Silber. Luckily, there are a few strategies that can help those with mild or occasional digestive distress nail down their food triggers.
“Often just eliminating some gas-promoting vegetables, carbonation, artificial sweeteners, excessive fruit and beans can help reduce some of the symptoms caused by FODMAPs,” says Silber. Keeping a journal about the food you’re eating, and the GI symptoms you’re experiencing, can also help identify problematic foods.
If you experience ongoing symptoms that affect your quality of life for six to 12 months, your best bet is to seek professional advice. An expert can help you rule out a gluten allergy, otherwise known as celiac disease, or Bacterial Overgrowth Syndrome (SIBO), a treatable condition that is caused by an imbalance of bacteria in the small intestine. If it seems like FODMAPs might be the root of your problems, several different breath tests can reveal if you have trouble digesting fructan or lactose.
Want to learn more about the link between digestive health and low-FODMAPs? Monash University has many online resources, including a mobile app to control symptoms of gastrointestinal distress.

Your smartphone is about to help you crush your next WOD. Enter MyMobility, an app designed to educate CrossFit beginners on how to jump into the popular workout regimen. Plus, veterans of the functional fitness program will pick up some mobility tips and tricks. The brainchild of CrossFit pro athlete Noah Ohlsen and several other coaches, the app includes suggestions for pre-workout warm-ups and post-workout recovery that complement common CrossFit movements.

“For CrossFit, as opposed to other exercise routines, movement and positioning is really important,” says Noah Ohlsen, the 8th Fittest Man in the World at the 2014 CrossFit Games. “A lot of beginners need to work on their squat,” he says. “If you know that your hips are what’s tight and are causing trouble with the squat, you can go to the recovery section [of the app] and hit ‘Hips.’”

Drop It Like a Squat

No clue where to start when it comes to mastering movements like the muscle-up, deadlift, double under and more? MyMobility serves up useful information for learning correct techniques. Tap a movement and you’ll have the option to learn activation exercises, warm-up and cool-down stretches and mobility drills that will help you maximize your workout.

Activation exercises will prep the muscles that need to fire at full speed during your workout.

Activation exercises, such as glute brides and rotational lunges will help ensure your body is limber enough to properly execute key movements like the clean and squat. It’s also an effective way to adequately prep the muscles that will need to fire at full speed during your workout.

Used to holding static stretches before jumping in? It’s time to un-learn those old P.E. routines. You don’t want to stretch out too much before attempting your next PR, Ohlsen warns. “You want to activate rather than loosen,” he says. “Static stretches [e.g. a quad or calf stretch] are better suited for after a workout."

Ohlsen and CrossFit coach and personal trainer Courtney Bubeck also demonstrate proper form for each and every movement in the app. You’ll finally know the difference between a clean, jerk and chest-to-bar without frantically Googling each move when you see them listed in tomorrow’s WOD. Newbies can study the moves before even stepping into the local box.

Plus, the recovery section of the app recommends specific stretches to loosen up any tight areas you may have. Learn how to perform self-myofascial release (self-massage) with a foam roller or lacrosse ball to relieve muscle tension. By recovering properly after a tough WOD, you’ll be better prepared to hit it just as hard next time, too.

Ready to rock those snatches? Learn more about MyMobility here, or download it on iOS or Android for $2.99.

]]>
Your smartphone is about to help you crush your next WOD. Enter MyMobility, an app designed to educate CrossFit beginners on how to jump into the popular workout regimen. Plus, veterans of the functional fitness program will pick up some mobility tips and tricks. The brainchild of CrossFit pro athlete Noah Ohlsen and several other coaches, the app includes suggestions for pre-workout warm-ups and post-workout recovery that complement common CrossFit movements.
RELATED:5 CrossFit Workouts That Will Kick Your Butt
“For CrossFit, as opposed to other exercise routines, movement and positioning is really important,” says Noah Ohlsen, the 8th Fittest Man in the World at the 2014 CrossFit Games. “A lot of beginners need to work on their squat,” he says. “If you know that your hips are what’s tight and are causing trouble with the squat, you can go to the recovery section [of the app] and hit ‘Hips.’”
[caption id="attachment_37330" align="alignnone" width="620"] Photos: MyMobility[/caption]

Drop It Like a Squat

No clue where to start when it comes to mastering movements like the muscle-up, deadlift, double under and more? MyMobility serves up useful information for learning correct techniques. Tap a movement and you’ll have the option to learn activation exercises, warm-up and cool-down stretches and mobility drills that will help you maximize your workout.

Activation exercises will prep the muscles that need to fire at full speed during your workout.

Activation exercises, such as glute brides and rotational lunges will help ensure your body is limber enough to properly execute key movements like the clean and squat. It’s also an effective way to adequately prep the muscles that will need to fire at full speed during your workout.
Used to holding static stretches before jumping in? It’s time to un-learn those old P.E. routines. You don’t want to stretch out too much before attempting your next PR, Ohlsen warns. “You want to activate rather than loosen,” he says. “Static stretches [e.g. a quad or calf stretch] are better suited for after a workout."
Ohlsen and CrossFit coach and personal trainer Courtney Bubeck also demonstrate proper form for each and every movement in the app. You’ll finally know the difference between a clean, jerk and chest-to-bar without frantically Googling each move when you see them listed in tomorrow’s WOD. Newbies can study the moves before even stepping into the local box.
RELATED: 7 Ways to Relieve Post-Workout Pain
[caption id="attachment_37336" align="alignnone" width="620"] Photos: MyMobility[/caption]
Plus, the recovery section of the app recommends specific stretches to loosen up any tight areas you may have. Learn how to perform self-myofascial release (self-massage) with a foam roller or lacrosse ball to relieve muscle tension. By recovering properly after a tough WOD, you’ll be better prepared to hit it just as hard next time, too.
Ready to rock those snatches? Learn more about MyMobility here, or download it on iOS or Android for $2.99.

If you feel wide awake when your head hits the pillow at night, you’re not alone. Approximately 60 million Americans report having experienced insomnia in any given year, according to the National Institute of Neurological Disorders and Stroke. Even worse, 40 million Americans suffer from long-term sleep disorders.

Missing sleep is nothing to yawn about. “Chronic sleep deprivation has lots of negative consequences,” says Sonia Ancoli-Israel, fellow of the American Academy of Sleep Medicine and Professor of Psychiatry at the University of California San Diego School of Medicine. She notes that the health risks associated with missed zzz’s can include poor cognitive function, problems with attention and concentration, dementia and an increased risk of heart disease.

Why Every Night of Sleep Matters

Are you getting enough shut-eye? Most adults need seven to eight hours of sleep a night, according to Dr. Ancoli-Israel. “People are so busy in their everyday lives and something has to give. They give up on sleep rather than something else,” she says.

If you get tense and worried about not being able to sleep, your frustrated mindset could make it even harder to relax.

Even if you don’t suffer from insomnia, odds are you’ve experienced nights when you’ve tossed and turned, wondering why you can’t drift off. “Everyone has a bad night now and then,” says Dr. Ancoli-Israel. But if you get tense and worried about not being able to sleep, your frustrated mindset could make it even harder to relax into slumber the following nights.

The consequences of missing even a few hours of sleep can be serious. Research shows that short-term sleep deprivation can cause you to crave high carbohydrate and high sugar foods. It can even make it harder to choose healthy options when grocery shopping. Plus, one sobering study revealed that drowsy drivers who had been awake for 18 hours were just as impaired as drivers who had been drinking.

Fortunately, there are steps you can take to help ensure you’ll actually pass out once your head hits the pillow.

9 Ways to Fall Asleep Faster

1. Do a 60-minute wind-down.If you’re moving at full-speed all day, it can be tough to suddenly switch yourself “off” at night. “We are assaulted by information all the time and it’s really up to us to create routines that help separate the buzzing of the brain from our sleep routines,” says Janet Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You). She recommends giving your mind and body a full hour to wind down from work (or happy hour) before you try to fall asleep.

2. Take a warm bath or shower.Spending time in a steamy shower could be beneficial even if you don’t need to rinse off. Dr. Kennedy points out that your body temperature drops rapidly once you exit the shower. Research shows that this decrease in temperature can trigger a sleepy feeling because your heart rate, digestion and other metabolic processes slow down. This can make it easier for your brain and body to power down, too.

3. Put on socks.Showering isn’t the only trick in the book. When it comes to optimizing your temperature for sleep, the ideal balance is a cooler core and warmer extremities, says Professor Ancoli-Israel. One study revealed that wearing socks dilates your blood vessels and can help blood flow, leading to a more optimal temperature for snoozing.

4. Try the 4-7-8 exercise.We’ve all been there: No matter how many times you flip over, you just can’t seem to find that sweet spot that will let you slip into slumber. But instead of trying to find the perfect position, concentrate on finding the perfect way to breathe.

By deliberately changing the pattern of your inhales and exhales, you can change your heart rate and blood pressure, two systems linked to sleepiness. Many relaxation specialists recommend inhaling through your nose, focusing on filling your chest and lungs (for about three to four seconds) and then exhaling slowly through your mouth for double the time you were inhaling. Another method, known as the “4-7-8 exercise,” involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.

5. Don’t get in bed until you actually feel sleepy.
Trying to score some extra zzz’s by going to bed at 8 p.m. is a recipe for disaster. “If you aren’t sleepy, your body won’t settle down,” says Dr. Kennedy. And according to Professor Ancoli-Israel, your sleep will actually be worse the longer you stay in bed. “Eight hours of sleep is more efficient than nine to 10 hours in bed,” she says.

6. Practice calming techniques during the day, not at night.Relaxation techniques like visualization or progressive muscle relaxation can help you unwind. But don’t wait until it’s dark outside to try these for the first time. “You don’t want to do it the first time when you’re anxious,” Dr. Kennedy says. “You want to start really getting the skill down when it’s easy for you, then try it in more difficult situations.” If you’re using an app to guide you, try to practice until you don’t have to bring your device into the bedroom with you (because that can mess up sleep, too).

Need suggestions? We’ve got our iTunes stocked with wacky wind chimes from Dreaming with Jeff, produced by actor Jeff Bridges, and iSleep Easy, an app with a variety of guided meditations.

7. Get out of bed.Lying in bed and worrying about your inability to fall asleep will not help. “The second you start feeling tense, go into another room until you start feeling sleepy,” says Professor Ancoli-Israel. You want to condition your brain to associate the bed with sleeping and nothing else, she explains.

Feeling frustrated “creates a stress response where the body creates adrenaline,” says Dr. Kennedy. To combat this harmful feedback loop, divert your attention by reading, doing crossword puzzles, knitting, drinking tea, folding laundry or organizing closets until you start to feel drowsy. “It doesn’t matter, as long as it is relaxing to you,” she says.

8. Hide your clock.Repeat after us: “I must stop staring at my clock.” You could be waking yourself up even more, says Professor Ancoli-Israel. When you’re constantly checking the time, you’re putting pressure on yourself and creating a more stressful environment. Plus, Dr. Kennedy points out that your phone can suck you back into daytime stressors with every text, email or app notification. If you need to use your alarm clock or phone to ensure you rise on time, put it under the bed or in a drawer so you aren’t tempted to glance at it every five minutes.

9. Vent on paper.If racing thoughts keep you up, consider jotting down what’s on your mind before you head to bed. Processing your feelings (good and bad!) can help you relax into a sleepier state of mind. “When you’re thinking through that stuff and you’re laying down, it can become circular,” says Dr. Kennedy.

By writing things down or making a list of tomorrow’s to-dos, you’ll tame any bouncing thoughts and turn them into a more linear narrative. Instead of endlessly worrying about the next day’s workload, you’ll have already plotted out how you’ll get everything accomplished before you hit the hay.

]]>[caption id="attachment_37277" align="alignnone" width="620"] Photo: Pond5[/caption]
If you feel wide awake when your head hits the pillow at night, you’re not alone. Approximately 60 million Americans report having experienced insomnia in any given year, according to the National Institute of Neurological Disorders and Stroke. Even worse, 40 million Americans suffer from long-term sleep disorders.
RELATED:15 Gadgets for A Better Night’s Sleep
Missing sleep is nothing to yawn about. “Chronic sleep deprivation has lots of negative consequences,” says Sonia Ancoli-Israel, fellow of the American Academy of Sleep Medicine and Professor of Psychiatry at the University of California San Diego School of Medicine. She notes that the health risks associated with missed zzz’s can include poor cognitive function, problems with attention and concentration, dementia and an increased risk of heart disease.

Why Every Night of Sleep Matters

Are you getting enough shut-eye? Most adults need seven to eight hours of sleep a night, according to Dr. Ancoli-Israel. “People are so busy in their everyday lives and something has to give. They give up on sleep rather than something else,” she says.

If you get tense and worried about not being able to sleep, your frustrated mindset could make it even harder to relax.

Even if you don’t suffer from insomnia, odds are you’ve experienced nights when you’ve tossed and turned, wondering why you can’t drift off. “Everyone has a bad night now and then,” says Dr. Ancoli-Israel. But if you get tense and worried about not being able to sleep, your frustrated mindset could make it even harder to relax into slumber the following nights.
The consequences of missing even a few hours of sleep can be serious. Research shows that short-term sleep deprivation can cause you to crave high carbohydrate and high sugar foods. It can even make it harder to choose healthy options when grocery shopping. Plus, one sobering study revealed that drowsy drivers who had been awake for 18 hours were just as impaired as drivers who had been drinking.
RELATED:6 Signs You’re Exhausted (And Not Just Tired)
Fortunately, there are steps you can take to help ensure you’ll actually pass out once your head hits the pillow.

9 Ways to Fall Asleep Faster

1. Do a 60-minute wind-down.
If you’re moving at full-speed all day, it can be tough to suddenly switch yourself “off” at night. “We are assaulted by information all the time and it’s really up to us to create routines that help separate the buzzing of the brain from our sleep routines,” says Janet Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You). She recommends giving your mind and body a full hour to wind down from work (or happy hour) before you try to fall asleep.
2. Take a warm bath or shower.
Spending time in a steamy shower could be beneficial even if you don’t need to rinse off. Dr. Kennedy points out that your body temperature drops rapidly once you exit the shower. Research shows that this decrease in temperature can trigger a sleepy feeling because your heart rate, digestion and other metabolic processes slow down. This can make it easier for your brain and body to power down, too.
3. Put on socks.
Showering isn’t the only trick in the book. When it comes to optimizing your temperature for sleep, the ideal balance is a cooler core and warmer extremities, says Professor Ancoli-Israel. One study revealed that wearing socks dilates your blood vessels and can help blood flow, leading to a more optimal temperature for snoozing.
RELATED:Can Amber-Colored Glasses to Help You Sleep?4. Try the 4-7-8 exercise.
We’ve all been there: No matter how many times you flip over, you just can’t seem to find that sweet spot that will let you slip into slumber. But instead of trying to find the perfect position, concentrate on finding the perfect way to breathe.
By deliberately changing the pattern of your inhales and exhales, you can change your heart rate and blood pressure, two systems linked to sleepiness. Many relaxation specialists recommend inhaling through your nose, focusing on filling your chest and lungs (for about three to four seconds) and then exhaling slowly through your mouth for double the time you were inhaling. Another method, known as the “4-7-8 exercise,” involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.
[caption id="attachment_30436" align="alignnone" width="620"] Photo: Pond5[/caption]
5. Don’t get in bed until you actually feel sleepy.
Trying to score some extra zzz’s by going to bed at 8 p.m. is a recipe for disaster. “If you aren’t sleepy, your body won’t settle down,” says Dr. Kennedy. And according to Professor Ancoli-Israel, your sleep will actually be worse the longer you stay in bed. “Eight hours of sleep is more efficient than nine to 10 hours in bed,” she says.
6. Practice calming techniques during the day, not at night.
Relaxation techniques like visualization or progressive muscle relaxation can help you unwind. But don’t wait until it’s dark outside to try these for the first time. “You don’t want to do it the first time when you’re anxious,” Dr. Kennedy says. “You want to start really getting the skill down when it’s easy for you, then try it in more difficult situations.” If you’re using an app to guide you, try to practice until you don’t have to bring your device into the bedroom with you (because that can mess up sleep, too).
Need suggestions? We’ve got our iTunes stocked with wacky wind chimes from Dreaming with Jeff, produced by actor Jeff Bridges, and iSleep Easy, an app with a variety of guided meditations.
7. Get out of bed.
Lying in bed and worrying about your inability to fall asleep will not help. “The second you start feeling tense, go into another room until you start feeling sleepy,” says Professor Ancoli-Israel. You want to condition your brain to associate the bed with sleeping and nothing else, she explains.
Feeling frustrated “creates a stress response where the body creates adrenaline,” says Dr. Kennedy. To combat this harmful feedback loop, divert your attention by reading, doing crossword puzzles, knitting, drinking tea, folding laundry or organizing closets until you start to feel drowsy. “It doesn’t matter, as long as it is relaxing to you,” she says.
8. Hide your clock.
Repeat after us: “I must stop staring at my clock.” You could be waking yourself up even more, says Professor Ancoli-Israel. When you’re constantly checking the time, you’re putting pressure on yourself and creating a more stressful environment. Plus, Dr. Kennedy points out that your phone can suck you back into daytime stressors with every text, email or app notification. If you need to use your alarm clock or phone to ensure you rise on time, put it under the bed or in a drawer so you aren’t tempted to glance at it every five minutes.
RELATED: Think Snoring Is Normal? Why Sleep Apnea Shouldn’t Be Ignored9. Vent on paper.
If racing thoughts keep you up, consider jotting down what’s on your mind before you head to bed. Processing your feelings (good and bad!) can help you relax into a sleepier state of mind. “When you’re thinking through that stuff and you’re laying down, it can become circular,” says Dr. Kennedy.
By writing things down or making a list of tomorrow’s to-dos, you’ll tame any bouncing thoughts and turn them into a more linear narrative. Instead of endlessly worrying about the next day’s workload, you’ll have already plotted out how you’ll get everything accomplished before you hit the hay.

It's almost Valentine's Day and love is definitely in the air. Are you courting your crush or significant other with some active dates? If yes, then you’re doing it right. Research shows couples that participate in high-octane activities report a higher quality relationship. What’s more: two out of every three runners believe running as a couple leads to more sex.

So ditch that dinner and a movie. It’s time to step up your dating game with some endorphin-boosting activities. And who better to clue us in than the fitness pros themselves? Read on to hear our favorite trainers, coaches and health gurus share their most epic fitness dates. From spontaneous weekend bike tours to surfing in exotic locales, these stories might just inspire you to find love in a sweati-er place.

CEO/Founder of Bandana TrainingStatus: SingleDating Style: Playful
Sometimes you just gotta step it up. Rob’s killer stair workout on the Santa Monica Pier with a trash-talking accomplice he calls “AngelCake” was his most memorable sweat date. After a few grueling rounds, she flipped the script by challenging him to carry her up the stairs as well. “I only made it to the top because I was D-Dog Double Dared,” he reminisces. “Without question, the best and worst fitness date of my life.” If “AngelCake” doesn’t call him back: “My dream date would be to run through the streets of Arabia after my little monkey stole some stuff from the market. With Jasmine. From Aladdin. Come on, you know she's foxy.”

Yoga Teacher, Writer, Creator of OmGal.comStatus: In a serious relationshipDating Style: Relaxed and romantic
Who needs a car when a bike will do? Rebecca and boyfriend, running coach Dan Fitzgerald, say they have their best dates on two wheels. One of her favorites: an ambitious evening of dining al fresco and attending concerts in two different locales with just their bicycles as transport. “By the time we got home, we’d logged a lot of miles and dancing,” she says. “Thank god, I wore comfortable shoes!”

Wellness, Fitness and Nutrition Coach
Status: MarriedDating Style: Well-thought-out, but presented with ease and simplicity
An authentic adventure through the jungle of Costa Rica is the way to Adam’s heart. While on vacation with his girlfriend (now wife), they packed up a truck and went four-wheeling through the brush up to the edge of the rainforest. “We hiked up to the top where we had a long, leisurely lunch prepared by this incredibly sweet local family,” says Adam. The pair surfed until sunset, when they called it quits to roast fresh-caught fish on the beach for dinner.

Sultan of Sexification at RogLawFitness
Status: Boo'd upDating Style: Witty banter, flirty innuendo and rapid-fire hilarity
Believe it or not, bingeing on ice cream followed by a long walk on the beach under the Australian sunshine was how this trainer’s favorite date began. The two hit the gym together the next day, getting their sweat on with “some good 'ol fashion heavy lifting, circuits and boxing bag work.” Since the couple had the place to themselves, they blasted their own custom soundtrack, which included DMX and Kanye West. The post-workout meal of choice? “Cinnabons,” Rog confesses, “which, without fail bring any experience to near legendary levels.”

Yogi, Founder of Aim True YogaStatus: EngagedDating Style: Playful and honest
The sky’s the limit for yogi Kathryn Budig and her fiancé, who happens to be a professional skydiver. “Our initial courtship consisted of going on skydives as dates,” she says. “We even did a high-pull jump once where we brought two beers and had a picnic in the sky!” These high-flying lovebirds hope to explore Santorini, Greece one day. “We’d hit the ocean, explore the town, soak up some sun, practice outdoor yoga and share amazing food and wine,” she says.

Jedi Fitness Ninja of TrainDeepStatus: MarriedDating Style: Super adventurous
“We had no plan, and the only occasion was that it was a beautiful spring day on the weekend,” says Jonathan of his most memorable date with then-girlfriend, a former dancer (now his wife). The pair spontaneously hopped on bikes and ventured around New York City while chatting it up. Some romance and fresh fruit under the shade in Washington Heights was just the right kind of recovery after their active day, he says. Their dream picnic location? The French Alps. “Just us and miles and miles of beautiful mountain peaks, soaring birds and open sky…”

Professional Athlete and Sports Performance Coach
Status: Single, but datingDating Style: No-stress, but plenty of respect!
“Disheartened for missing the New York City "5 Borough Bike Tour," and still talking about my misfortune months later, my date got creative and planned his own version,” Andia says. From the Bronx down to Brooklyn and across parts of Queens, the pair shared an epic bike ride followed by a ferry ride to Staten Island and an equally epic dinner date. Andia’s recipe for success? Scenery and adventure. “Surfing in Australia, kayaking in Maine, and hiking Table Mountain in South Africa” are all on the golf pro’s bucket list.

Celebrity trainer on NBC's The Biggest Loser season 11 and creator of the 20 Minute Body™
Status: I don't kiss and tell…Dating Style: Full of surprises
From Brazil to Greece to Japan, this jetsetting trainer has enjoyed his fair share of exotic locales. But sailing around the Greek Isles — and swimming to shore for even more exercise — would be his pick for a romantic active getaway, he says. To keep their hearts racing, they'd head south and stop over in Turkey for a hike. And for a hometown date, Brett’s all for picking a handful of local, iconic places and venturing out on a bike tour. “As an ex-New Yorker, I would pick the new World Trade Center, Times Square and the Brooklyn Bridge,” he says.

Equinox and DailyBurn Trainer
Status: MarriedDating Style: Fun and romantic
Anja’s date swept her off her feet — literally! Her beau, a rower and fitness instructor, took her stand up paddleboarding in the Los Angeles Marina for their first date. “Of course, while telling a full-gestured story on the way back to the dock, I fell in the water!” she confesses, saying that her date gave her his pullover to stay warm. We’re guessing he didn’t mind her slip too much since 13 months later he was ready to pop the question. And how does a sporty duo celebrate on the honeymoon? Ziplining through the rainforest of St. Lucia, NBD.

Fitness instructor at CityRow, Tone House, Revolve NYC
Status: In a relationshipDating style: Laid back, romantic and traditional
What Shaun finds sexy? Women who aren’t afraid to let loose and go hard during a workout. His favorite active date involved taking a class at Tone House with the person he’s currently dating. “My date was cursing, grunting and sweating right alongside me,” he says. “It was such a turn on!” Shaun’s dream date would include a monster workout balanced with some yoga. “Any woman that has a good yoga practice earns a massive amount of sex appeal points with me.”

Celebrity trainer of Lacey Stone Fitness
Status: SingleDating Style: Romantic“Because I work out for my career, I'm not a huge fan of doing it on my off time,” admits Lacey. Her ideal itinerary instead? Relaxing “with a very athletic clever goddess” on an exotic beach in the south of France. “Every morning we would wake up and go for a swim in the ocean, lay in the sun, go for long walks on the beach, and at night... We dance. I did warn you — I’m a romantic.”

Strength and Conditioning Specialist
Status: In a relationshipDating Style: Romantic and adventurous
Why hydrate with water when wine will do? On their second date, Michelle’s sweetheart surprised her by packing booze instead of H20 for their hike around the mountains of California. The duo found a hidden bench just in time to rest their legs and enjoy the sunset view. But the challenges weren’t over just because daylight was fading. “Upon hiking down, the park had closed so we had to jump over a 20-foot fence to get to our car,” admits Michelle. Her dream adventure? “Flying to Peru to hike Machu Pichu.”

Personal Trainer and Fitness Instructor at Uplift Studios
Status: In a domestic partnershipDating Style: Laid back and romantic
Horsing around with real horses was on the agenda for Chelsea’s most memorable active vacation. She and her partner had an activity-packed day while traveling in Ricón, Puerto Rico. Part one of the excursion was a surfing lesson where Chelsea got up on two waves. After lounging on the beach for the afternoon, the pair enjoyed a private horseback ride along the beach and cliffs just before sunset. The perfect ending to the incredible date? Hotel room service, she says.

Group fitness coordinator at Equinox, DailyBurn trainer
Status: MarriedDating Style: Laid back but active
Where does a spinning instructor take his future wife for their first date? To the front row of his class, of course! “She kicked butt,” says Justin. After the session and a quick abdominal workout, he met his sweetheart for a cocktail party in the Equinox lobby. “She’s cascading down the stairs and I’m holding the margaritas waiting for her,” he reminisces, saying they later continued their lively conversation at a wine bar. Countless triathlons, marathons and mud runs later, the fit duo have been married for almost two years.

]]>[caption id="attachment_31140" align="alignnone" width="620"] Photo courtesy of Kathryn Budig[/caption]
It's almost Valentine's Day and love is definitely in the air. Are you courting your crush or significant other with some active dates? If yes, then you’re doing it right. Research shows couples that participate in high-octane activities report a higher quality relationship. What’s more: two out of every three runners believe running as a couple leads to more sex.
So ditch that dinner and a movie. It’s time to step up your dating game with some endorphin-boosting activities. And who better to clue us in than the fitness pros themselves? Read on to hear our favorite trainers, coaches and health gurus share their most epic fitness dates. From spontaneous weekend bike tours to surfing in exotic locales, these stories might just inspire you to find love in a sweati-er place.

CEO/Founder of Bandana TrainingStatus: Single
Dating Style: Playful
Sometimes you just gotta step it up. Rob’s killer stair workout on the Santa Monica Pier with a trash-talking accomplice he calls “AngelCake” was his most memorable sweat date. After a few grueling rounds, she flipped the script by challenging him to carry her up the stairs as well. “I only made it to the top because I was D-Dog Double Dared,” he reminisces. “Without question, the best and worst fitness date of my life.” If “AngelCake” doesn’t call him back: “My dream date would be to run through the streets of Arabia after my little monkey stole some stuff from the market. With Jasmine. From Aladdin. Come on, you know she's foxy.”

Yoga Teacher, Writer, Creator of OmGal.comStatus: In a serious relationship
Dating Style: Relaxed and romantic
Who needs a car when a bike will do? Rebecca and boyfriend, running coach Dan Fitzgerald, say they have their best dates on two wheels. One of her favorites: an ambitious evening of dining al fresco and attending concerts in two different locales with just their bicycles as transport. “By the time we got home, we’d logged a lot of miles and dancing,” she says. “Thank god, I wore comfortable shoes!”

Wellness, Fitness and Nutrition Coach
Status: Married
Dating Style: Well-thought-out, but presented with ease and simplicity
An authentic adventure through the jungle of Costa Rica is the way to Adam’s heart. While on vacation with his girlfriend (now wife), they packed up a truck and went four-wheeling through the brush up to the edge of the rainforest. “We hiked up to the top where we had a long, leisurely lunch prepared by this incredibly sweet local family,” says Adam. The pair surfed until sunset, when they called it quits to roast fresh-caught fish on the beach for dinner.

Sultan of Sexification at RogLawFitness
Status: Boo'd up
Dating Style: Witty banter, flirty innuendo and rapid-fire hilarity
Believe it or not, bingeing on ice cream followed by a long walk on the beach under the Australian sunshine was how this trainer’s favorite date began. The two hit the gym together the next day, getting their sweat on with “some good 'ol fashion heavy lifting, circuits and boxing bag work.” Since the couple had the place to themselves, they blasted their own custom soundtrack, which included DMX and Kanye West. The post-workout meal of choice? “Cinnabons,” Rog confesses, “which, without fail bring any experience to near legendary levels.”

Yogi, Founder of Aim True YogaStatus: Engaged
Dating Style: Playful and honest
The sky’s the limit for yogi Kathryn Budig and her fiancé, who happens to be a professional skydiver. “Our initial courtship consisted of going on skydives as dates,” she says. “We even did a high-pull jump once where we brought two beers and had a picnic in the sky!” These high-flying lovebirds hope to explore Santorini, Greece one day. “We’d hit the ocean, explore the town, soak up some sun, practice outdoor yoga and share amazing food and wine,” she says.

Jedi Fitness Ninja of TrainDeepStatus: Married
Dating Style: Super adventurous
“We had no plan, and the only occasion was that it was a beautiful spring day on the weekend,” says Jonathan of his most memorable date with then-girlfriend, a former dancer (now his wife). The pair spontaneously hopped on bikes and ventured around New York City while chatting it up. Some romance and fresh fruit under the shade in Washington Heights was just the right kind of recovery after their active day, he says. Their dream picnic location? The French Alps. “Just us and miles and miles of beautiful mountain peaks, soaring birds and open sky…”

Professional Athlete and Sports Performance Coach
Status: Single, but dating
Dating Style: No-stress, but plenty of respect!
“Disheartened for missing the New York City "5 Borough Bike Tour," and still talking about my misfortune months later, my date got creative and planned his own version,” Andia says. From the Bronx down to Brooklyn and across parts of Queens, the pair shared an epic bike ride followed by a ferry ride to Staten Island and an equally epic dinner date. Andia’s recipe for success? Scenery and adventure. “Surfing in Australia, kayaking in Maine, and hiking Table Mountain in South Africa” are all on the golf pro’s bucket list.

Celebrity trainer on NBC's The Biggest Loser season 11 and creator of the 20 Minute Body™
Status: I don't kiss and tell…
Dating Style: Full of surprises
From Brazil to Greece to Japan, this jetsetting trainer has enjoyed his fair share of exotic locales. But sailing around the Greek Isles — and swimming to shore for even more exercise — would be his pick for a romantic active getaway, he says. To keep their hearts racing, they'd head south and stop over in Turkey for a hike. And for a hometown date, Brett’s all for picking a handful of local, iconic places and venturing out on a bike tour. “As an ex-New Yorker, I would pick the new World Trade Center, Times Square and the Brooklyn Bridge,” he says.

Equinox and DailyBurn Trainer
Status: Married
Dating Style: Fun and romantic
Anja’s date swept her off her feet — literally! Her beau, a rower and fitness instructor, took her stand up paddleboarding in the Los Angeles Marina for their first date. “Of course, while telling a full-gestured story on the way back to the dock, I fell in the water!” she confesses, saying that her date gave her his pullover to stay warm. We’re guessing he didn’t mind her slip too much since 13 months later he was ready to pop the question. And how does a sporty duo celebrate on the honeymoon? Ziplining through the rainforest of St. Lucia, NBD.

Fitness instructor at CityRow, Tone House, Revolve NYC
Status: In a relationship
Dating style: Laid back, romantic and traditional
What Shaun finds sexy? Women who aren’t afraid to let loose and go hard during a workout. His favorite active date involved taking a class at Tone House with the person he’s currently dating. “My date was cursing, grunting and sweating right alongside me,” he says. “It was such a turn on!” Shaun’s dream date would include a monster workout balanced with some yoga. “Any woman that has a good yoga practice earns a massive amount of sex appeal points with me.”

Celebrity trainer of Lacey Stone Fitness
Status: Single
Dating Style: Romantic
“Because I work out for my career, I'm not a huge fan of doing it on my off time,” admits Lacey. Her ideal itinerary instead? Relaxing “with a very athletic clever goddess” on an exotic beach in the south of France. “Every morning we would wake up and go for a swim in the ocean, lay in the sun, go for long walks on the beach, and at night... We dance. I did warn you — I’m a romantic.”

Strength and Conditioning Specialist
Status: In a relationship
Dating Style: Romantic and adventurous
Why hydrate with water when wine will do? On their second date, Michelle’s sweetheart surprised her by packing booze instead of H20 for their hike around the mountains of California. The duo found a hidden bench just in time to rest their legs and enjoy the sunset view. But the challenges weren’t over just because daylight was fading. “Upon hiking down, the park had closed so we had to jump over a 20-foot fence to get to our car,” admits Michelle. Her dream adventure? “Flying to Peru to hike Machu Pichu.”

Personal Trainer and Fitness Instructor at Uplift Studios
Status: In a domestic partnership
Dating Style: Laid back and romantic
Horsing around with real horses was on the agenda for Chelsea’s most memorable active vacation. She and her partner had an activity-packed day while traveling in Ricón, Puerto Rico. Part one of the excursion was a surfing lesson where Chelsea got up on two waves. After lounging on the beach for the afternoon, the pair enjoyed a private horseback ride along the beach and cliffs just before sunset. The perfect ending to the incredible date? Hotel room service, she says.

Group fitness coordinator at Equinox, DailyBurn trainer
Status: Married
Dating Style: Laid back but active
Where does a spinning instructor take his future wife for their first date? To the front row of his class, of course! “She kicked butt,” says Justin. After the session and a quick abdominal workout, he met his sweetheart for a cocktail party in the Equinox lobby. “She’s cascading down the stairs and I’m holding the margaritas waiting for her,” he reminisces, saying they later continued their lively conversation at a wine bar. Countless triathlons, marathons and mud runs later, the fit duo have been married for almost two years.
Originally posted August 21, 2014.

Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

If you’re just getting into fitness — or starting over after an injury — the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for DailyBurn’s True Beginner program, to create three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is water, a chair and a yoga mat.

Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go.

Jog or march in place for 30 seconds.

Then, stand and circle your arms backwards, one after the other, (as if you're pretending to do the backstroke) for 30 seconds.

Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue one minute. Now, get ready to HIIT it!

10-Minute HIIT Workout

Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the "front" move.) Repeat on the left side. For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.

Cool down with an overhead stretch, reverse lunge and forward fold.

20-Minute MetCon: HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, a quad stretch and a forward fold.

30-Minute METCON: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

]]>[caption id="attachment_37098" align="alignnone" width="620"] Photos: Pond5[/caption]
Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.
If you’re just getting into fitness — or starting over after an injury — the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.
RELATED: DailyBurn True Beginner: Starting Over With Fitness
To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for DailyBurn’s True Beginner program, to create three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is water, a chair and a yoga mat.
Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go.

Jog or march in place for 30 seconds.

Then, stand and circle your arms backwards, one after the other, (as if you're pretending to do the backstroke) for 30 seconds.

Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue one minute. Now, get ready to HIIT it!

10-Minute HIIT Workout

Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.
[caption id="attachment_37077" align="alignnone" width="620"] Photo: Pond5[/caption]
Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the "front" move.) Repeat on the left side. For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.
Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.
Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.
Cool down with an overhead stretch, reverse lunge and forward fold.

20-Minute MetCon: HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.
[caption id="attachment_37078" align="alignnone" width="620"] Photo: Pond5[/caption]
Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.
Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.
Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.
Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!
Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.
Cool down with an overhead stretch, a quad stretch and a forward fold.

30-Minute METCON: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.
[caption id="attachment_37079" align="alignnone" width="620"] Photo: Pond5[/caption]
For exercise descriptions, see above.
Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds.
To try DailyBurn True Beginner free for 30 days, head to DailyBurn.com/truebeginner.Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.

Sweaty inspiration via smartphone is just a tap away, thanks to the hundreds of thousands of professional athletes and trainers on Instagram, straight flexin’. With fit, active people from all walks of life posting impressive fitness feats to social media, we’re constantly hit with fresh doses of motivation to get bendy on our yoga mats, crush our next Crossfit WOD, try a new bodyweight movement or hit the ground running instead of hitting the snooze button. Insta-pics and vids from the pros can move us to MOVE. And with helpful insights and instruction in the captions, we'll know how and when to take things up a notch.

So, roll out the red carpet because it’s time for DailyBurn’s annual Fitstagrammies! (For last year's winners, click here.) To honor the ‘grammers that inspire us to lift heavier, run faster, jump higher and push ourselves past what we thought was possible, we present 30 of our favorite Instagram photos and videos (listed in no particular order). If we missed any of your personal favorites, tag 'em in the comments below.

Fit Phenoms

http://instagram.com/p/steyOxCYqd/?modal=true

1. @curtiswilliams17Chronic gym-goer? Chances are, you’re not doing it like this. Intensity, agility and sheer athleticism is the name of Curtis Willaims’ game. This former NFL player for the Baltimore Ravens traded the gridiron for the gym in his latest role as a sports performance coach and fitness director for the Under Armour Performance Center. With no shortage of sweaty snaps, his feed will inspire you to go HAM on your next workout.

http://instagram.com/p/vbHv9ky0R0/?modal=true

2. @twobadbodiesFrom coordinated jump rope routines to thrilling TRX moves and synchronized stair workouts, these BAD (“beautiful athletic duo”) bodies make us want to grab a friend and get moving! Jennifer Forrester and Kaisa Keranen met while competing in track for the University of Washington, and have been fit friends ever since. Through their frequently updated feed, the pair’s creativity and variety of workouts inspire us to have fun with our fitness daily.

4. @lindseyvonnFour-time world champion downhill skier Lindsey Vonn trades slopes for stability balls on occasion. Steal her moves for a killer core in the vid above, and check out the rest of her Instagram for more champion-worthy gym habits.

http://instagram.com/p/ttS1rvjLaj/?modal=true

5. @kacycatanzaroNinjas know how to get fit without fancy machines. Former collegiate gymnast Kacy Catanzaro, the daring darling of the hit TV show American Ninja Warrior, demos a DIY hamstring curl using an office chair! Her cute ‘grams with boyfriend and fellow ANW competitor Brett Stefenson make her seem just like us. Except then we remember she makes crushing the salmon ladder and warped wall look like a piece of cake!

http://instagram.com/p/ratJROoDxC/?modal=true

6. @remodelfitnessnycGet empowered by healthy movements that feel good. We love that strength coach Jessi Kneeland has a balance of fit and fun moves right alongside her tough-as-nails chin-ups. Count us in for an afternoon of hula-hooping!

http://instagram.com/p/yIBNxpzfQb/?modal=true

7. @elliegouldingYou’ve probably added one or two of pop singer Ellie Goulding’s hit songs to your workout playlists, but did you know this English diva kindles a passion for fitness? Case in point: This ‘gram of her beasting some battle ropes! In fact, Ellie is the face of a new Nike campaign, so expect more fitspiration from her in the future.

Straight Gains

http://instagram.com/p/omv_j_oh8Y/?modal=true

8. @therockMuscles and mean mugging — it’s just another day for Dwayne “The Rock” Johnson, posing with a pint-sized fan! The pro wrester (plus actor and producer) has a no-holds-barred attitude on his feed that motivates us to be our most badass selves. This ‘gram of his fierce face in the weight room proves he’s one serious BAMF.

http://instagram.com/p/sAfd2EGkQ-/?modal=true

9. @nohlsenEver been in a handstand tug-of-war… with a dog? Peep elite Crossfit athlete Noah Ohlsen’s unique form of cross training in the instavid above! We guess it’s time to take our K9s to the gym, too! Noah’s feed is chockfull of barbells and brawn to inspire your next WOD.

10. @themichellewieGolf claps may be dainty, but there’s nothing feeble about Michelle Wie’s landmine deadlift with a shoulder press. This fearless and fashionable pro golfer puts in work — including standing ball chops, deadlifts and yoga poses — when she's not hitting the links.

12. @af85Olympic gold medalist and two-time silver medalist Allyson Felix makes chains look classy — and reminds us that being a world-class sprinter requires total-body strength as well as super fast feet! We may not be ready to bust out 60 meters in seven seconds, but count us in for a round of weighted push-ups!

http://instagram.com/p/xX8-CKTRIU/?modal=true

13. @laurenfisherSquats, kettlebell swings, snatches, power cleans, kipping pull-ups — Lauren Fisher’s feed has all your CrossFit and competitive powerlifting bases covered. With her long ponytail whipping around with each movement, this 20-year-old crushes WODs for breakfast, lunch and dinner. Need more Fisher inspiration? Check out her brother, Garrett, also a CrossFit star.

http://instagram.com/p/weLJs_pdKq/?modal=true

14. @bretcontreras1Let the Glute Guy demo how to hip thrust. Bret Contreras is renowned in the fitness world for creating bulletproof buns, and his Instagram feed shows him practicing what he preaches. (Hip thrusts at a cool 585 pounds!) Get your butt into gear.

Bodyweight Ballers

http://instagram.com/p/x0C6_iJd53/?modal=true

15. @keonihudobaJoin Hawaiian-born trainer and creator of the Cyc method Keoni Hudoba in his #partnerlikeaBOSS movement, which challenges you to team up for fit feats. The push-up above is twice as tricky! Or, stability squats, anyone?

16. @massy.ariasPersonal trainer Massiel “Massy” Arias is about to take your leg day up a notch. This one-legged squat will torch your glutes, hammies and quads. We love following Massy’s fitness journey on IG with informative captions in English and Spanish.

http://instagram.com/p/w86_kDPyxZ/?modal=true

17. @upyourfitnessThe human flag is a notoriously difficult bodyweight movement, but Staten Island trainer Mike Marchese can practically dance his way into position. Breakdancing, meet bodyweight training! A true athlete willing to push the envelope, Mike is also known to bust out some BOSU ball handstand push-ups, just for funsies.

http://instagram.com/p/w5b1jYvDFz/?modal=true

18. @shadesofjoy.coFire up those glutes, it’s pistol squat time! Dubai-dwelling calisthenics trainer Megan has a plethora of impressive yoga poses on her IG feed, but we’re especially motivated when she breaks down progressions for tough moves like handstand holds and muscle ups.

http://instagram.com/p/x-9DLMxyG1/?modal=true

19. @shauna_harrisonFitness and fresh beats coexist on Shauna Harrison’s inspiring insta page. The Under Armour athlete posts #SweatADay videos with detailed instructions and a side of sass. Try the boat tip for a more challenging take on a V-sit.

http://instagram.com/p/w9sgJ_Qv68/?modal=true

20. @bretthoebelYou can bet your booty that fitness expert and Biggest Loser trainer Brett Hoebel has got a few go-to glute exercises on his Insta-feed. And when you're ready to spice things up, check out the 20 Minute Body creator's signature capoeira-inspired routines that mix yoga, bodyweight training and martial arts. We’re going to have to work towards that floating jump into chaturanga!

Mobility Masters

http://instagram.com/p/yAtrSFl5x2/?modal=true

21. @the_southern_yogiThis super-yogi’s got abs of steel! If you’re training yoga inversions, try Morgan's challenging core movements during your next headstand. (Look ma, no hands!) We love that her minimalist feed is as pretty as it is informative.

http://instagram.com/p/tZDo5ihWi5/?modal=true

22. @hunterfitnessLevel up that pigeon stretch. Trainer Hunter Cook has a unique spin on mobility that includes ninja-like movements in the Insta-vid above. And how can we resist double tapping for his adorable pitbull making a guest appearance in the Cali-based trainer’s squatting snaps!

http://instagram.com/p/u1EM4wKjLE/?modal=true

23. @negharfonooniStrong women can get bendy, too. Just look to trainer Neghar Fonooni’s #meatheadyogi 'grams for inspiration to push limits with challenging moves like a jumping crow. She keeps it real with candid posts that show it’s not all about perfect poses every day.

http://instagram.com/p/wtklRKlGjZ/?modal=true

24. @bryceyogaTurn your life upside down with this plank-to-handstand, and other partner moves. DailyBurn trainer and world-renowned yogi Briohny Smyth dishes out yoga guidance and fun challenges on her IG page. Bonus: You’ll get an intimate view of her family life, too, including shots of acroyoga with her husband, Dice Ida-Klein, and their adorable yogis-in-training.

http://instagram.com/p/tjDVupml01/?modal=true

25. @amandabiskHello, healthy hammies! Athletes rarely show us a glimpse of how the recover, but this Australian trainer (and former pro pole vaulter) Amanda Bisk demos self-massage with a foam roller. If a little recovery TLC can help us bend it like Bisk does in her jaw-dropping yoga poses, we’re ready to roll.

26. @giseleofficialAnyone who’s seen Gisele’s Under Armour ad knows that she’s more than just a pretty face. The woman can kick some serious butt, and her Instagram reveals she’s a yogi to boot! Let this fit femme take you along for her journeys around the world. (Bonus: Patriots quarterback and Super Bowl MVP Tom Brady makes frequent appearances!)

Radical Runners

http://instagram.com/p/uy9t5lKoUb/?modal=true

27. @robinnycConfident, fearless and fierce, personal trainer, spin instructor and run coach Robin Arzon is one cool chick. We’d definitely be game to log some urban miles with the peppy athlete. Her infectious energy jumps off her ‘grams and we guarantee you’ll want to double tap — and then hit the track, stat!

http://instagram.com/p/yDorGIFQeu/?modal=true

28. @ultramarathonGet a dose of adventure from ultramarathoner Dean Karnazes’s epic snaps. This mega-distance runner has completed 50 marathons in 50 states on 50 consecutive days, and he hasn’t stopped there! The photo above commemorates his latest race through the South Pole.

http://instagram.com/p/tvgeNQMIf0/?modal=true

29. @fleshmanflyerThe best part about pro runner Lauren Fleshman’s Instagram is that she’s always keeping it real. From showing followers her goofy “BOSU battles” to the shot of her training journal above, her feed proves she takes both running and laughing very seriously.

http://instagram.com/p/rM-iDNH5Us/?modal=true

30. @joshuaholmesRun It Fast founder and ultramarathoner Joshua Holmes has run over 126 marathons and 26 races that were over 100 miles. Beaches, mountains, roads and valleys make for a gorgeous backdrop as Joshua pounds out mile after mile. Talk about motivating! We’re ready to put down our phones and get out there ourselves.

]]>Sweaty inspiration via smartphone is just a tap away, thanks to the hundreds of thousands of professional athletes and trainers on Instagram, straight flexin’. With fit, active people from all walks of life posting impressive fitness feats to social media, we’re constantly hit with fresh doses of motivation to get bendy on our yoga mats, crush our next Crossfit WOD, try a new bodyweight movement or hit the ground running instead of hitting the snooze button. Insta-pics and vids from the pros can move us to MOVE. And with helpful insights and instruction in the captions, we'll know how and when to take things up a notch.
So, roll out the red carpet because it’s time for DailyBurn’s annual Fitstagrammies! (For last year's winners, click here.) To honor the ‘grammers that inspire us to lift heavier, run faster, jump higher and push ourselves past what we thought was possible, we present 30 of our favorite Instagram photos and videos (listed in no particular order). If we missed any of your personal favorites, tag 'em in the comments below.

Fit Phenoms

http://instagram.com/p/steyOxCYqd/?modal=true
1. @curtiswilliams17
Chronic gym-goer? Chances are, you’re not doing it like this. Intensity, agility and sheer athleticism is the name of Curtis Willaims’ game. This former NFL player for the Baltimore Ravens traded the gridiron for the gym in his latest role as a sports performance coach and fitness director for the Under Armour Performance Center. With no shortage of sweaty snaps, his feed will inspire you to go HAM on your next workout.
http://instagram.com/p/vbHv9ky0R0/?modal=true
2. @twobadbodies
From coordinated jump rope routines to thrilling TRX moves and synchronized stair workouts, these BAD (“beautiful athletic duo”) bodies make us want to grab a friend and get moving! Jennifer Forrester and Kaisa Keranen met while competing in track for the University of Washington, and have been fit friends ever since. Through their frequently updated feed, the pair’s creativity and variety of workouts inspire us to have fun with our fitness daily.
http://instagram.com/p/xXDtaLLxJ2/?modal=true
3. @progressive_calisthenics
Are you a bodyweight guru looking for an extra challenge? Follow Kenneth Gallarzo, founder of World Calisthenics Organization for gravity-defying moves fit for a daredevil. His snaps show him and his buff buddies doing levers, handstands and jaw-dropping partner calisthenics
http://instagram.com/p/vbbe7tETuE/?modal=true
4. @lindseyvonn
Four-time world champion downhill skier Lindsey Vonn trades slopes for stability balls on occasion. Steal her moves for a killer core in the vid above, and check out the rest of her Instagram for more champion-worthy gym habits.
http://instagram.com/p/ttS1rvjLaj/?modal=true
5. @kacycatanzaro
Ninjas know how to get fit without fancy machines. Former collegiate gymnast Kacy Catanzaro, the daring darling of the hit TV show American Ninja Warrior, demos a DIY hamstring curl using an office chair! Her cute ‘grams with boyfriend and fellow ANW competitor Brett Stefenson make her seem just like us. Except then we remember she makes crushing the salmon ladder and warped wall look like a piece of cake!
http://instagram.com/p/ratJROoDxC/?modal=true
6. @remodelfitnessnyc
Get empowered by healthy movements that feel good. We love that strength coach Jessi Kneeland has a balance of fit and fun moves right alongside her tough-as-nails chin-ups. Count us in for an afternoon of hula-hooping!
http://instagram.com/p/yIBNxpzfQb/?modal=true
7. @elliegoulding
You’ve probably added one or two of pop singer Ellie Goulding’s hit songs to your workout playlists, but did you know this English diva kindles a passion for fitness? Case in point: This ‘gram of her beasting some battle ropes! In fact, Ellie is the face of a new Nike campaign, so expect more fitspiration from her in the future.
RELATED: The Ultimate Battle Ropes Workout

Straight Gains

http://instagram.com/p/omv_j_oh8Y/?modal=true
8. @therock
Muscles and mean mugging — it’s just another day for Dwayne “The Rock” Johnson, posing with a pint-sized fan! The pro wrester (plus actor and producer) has a no-holds-barred attitude on his feed that motivates us to be our most badass selves. This ‘gram of his fierce face in the weight room proves he’s one serious BAMF.
http://instagram.com/p/sAfd2EGkQ-/?modal=true
9. @nohlsen
Ever been in a handstand tug-of-war… with a dog? Peep elite Crossfit athlete Noah Ohlsen’s unique form of cross training in the instavid above! We guess it’s time to take our K9s to the gym, too! Noah’s feed is chockfull of barbells and brawn to inspire your next WOD.
RELATED:6 Killer CrossFit Workouts Under 12 Minutes
http://instagram.com/p/x9bOY6J-je/?modal=true
10. @themichellewie
Golf claps may be dainty, but there’s nothing feeble about Michelle Wie’s landmine deadlift with a shoulder press. This fearless and fashionable pro golfer puts in work — including standing ball chops, deadlifts and yoga poses — when she's not hitting the links.
http://instagram.com/p/ynNBCdDLUa/?modal=true
11. @thebenbooker
Think climbing ropes are only for kids on the playground? Then you haven't met Ben. DailyBurn trainer Ben Booker rocks the rope...mid-push-up (hello, shoulders and shields!). Plus, his snaps of other fitness feats (grip strength training, dynamic push-ups and more) motivate us to get creative with our own crushing workouts.
http://instagram.com/p/nOq3R6mgTq/?modal=true
12. @af85
Olympic gold medalist and two-time silver medalist Allyson Felix makes chains look classy — and reminds us that being a world-class sprinter requires total-body strength as well as super fast feet! We may not be ready to bust out 60 meters in seven seconds, but count us in for a round of weighted push-ups!
http://instagram.com/p/xX8-CKTRIU/?modal=true
13. @laurenfisher
Squats, kettlebell swings, snatches, power cleans, kipping pull-ups — Lauren Fisher’s feed has all your CrossFit and competitive powerlifting bases covered. With her long ponytail whipping around with each movement, this 20-year-old crushes WODs for breakfast, lunch and dinner. Need more Fisher inspiration? Check out her brother, Garrett, also a CrossFit star.
http://instagram.com/p/weLJs_pdKq/?modal=true
14. @bretcontreras1
Let the Glute Guy demo how to hip thrust. Bret Contreras is renowned in the fitness world for creating bulletproof buns, and his Instagram feed shows him practicing what he preaches. (Hip thrusts at a cool 585 pounds!) Get your butt into gear.

Bodyweight Ballers

http://instagram.com/p/x0C6_iJd53/?modal=true
15. @keonihudoba
Join Hawaiian-born trainer and creator of the Cyc method Keoni Hudoba in his #partnerlikeaBOSS movement, which challenges you to team up for fit feats. The push-up above is twice as tricky! Or, stability squats, anyone?
RELATED: 20 Partner Exercises from the Fittest Couples of Instagram
http://instagram.com/p/tQa46SLqDW/?modal=true
16. @massy.ariasPersonal trainer Massiel “Massy” Arias is about to take your leg day up a notch. This one-legged squat will torch your glutes, hammies and quads. We love following Massy’s fitness journey on IG with informative captions in English and Spanish.
http://instagram.com/p/w86_kDPyxZ/?modal=true
17. @upyourfitnessThe human flag is a notoriously difficult bodyweight movement, but Staten Island trainer Mike Marchese can practically dance his way into position. Breakdancing, meet bodyweight training! A true athlete willing to push the envelope, Mike is also known to bust out some BOSU ball handstand push-ups, just for funsies.
http://instagram.com/p/w5b1jYvDFz/?modal=true
18. @shadesofjoy.co
Fire up those glutes, it’s pistol squat time! Dubai-dwelling calisthenics trainer Megan has a plethora of impressive yoga poses on her IG feed, but we’re especially motivated when she breaks down progressions for tough moves like handstand holds and muscle ups.
http://instagram.com/p/x-9DLMxyG1/?modal=true
19. @shauna_harrisonFitness and fresh beats coexist on Shauna Harrison’s inspiring insta page. The Under Armour athlete posts #SweatADay videos with detailed instructions and a side of sass. Try the boat tip for a more challenging take on a V-sit.
http://instagram.com/p/w9sgJ_Qv68/?modal=true
20. @bretthoebel
You can bet your booty that fitness expert and Biggest Loser trainer Brett Hoebel has got a few go-to glute exercises on his Insta-feed. And when you're ready to spice things up, check out the 20 Minute Body creator's signature capoeira-inspired routines that mix yoga, bodyweight training and martial arts. We’re going to have to work towards that floating jump into chaturanga!

Mobility Masters

http://instagram.com/p/yAtrSFl5x2/?modal=true
21. @the_southern_yogiThis super-yogi’s got abs of steel! If you’re training yoga inversions, try Morgan's challenging core movements during your next headstand. (Look ma, no hands!) We love that her minimalist feed is as pretty as it is informative.
http://instagram.com/p/tZDo5ihWi5/?modal=true
22. @hunterfitness
Level up that pigeon stretch. Trainer Hunter Cook has a unique spin on mobility that includes ninja-like movements in the Insta-vid above. And how can we resist double tapping for his adorable pitbull making a guest appearance in the Cali-based trainer’s squatting snaps!
http://instagram.com/p/u1EM4wKjLE/?modal=true
23. @negharfonooniStrong women can get bendy, too. Just look to trainer Neghar Fonooni’s #meatheadyogi 'grams for inspiration to push limits with challenging moves like a jumping crow. She keeps it real with candid posts that show it’s not all about perfect poses every day.
http://instagram.com/p/wtklRKlGjZ/?modal=true
24. @bryceyogaTurn your life upside down with this plank-to-handstand, and other partner moves. DailyBurn trainer and world-renowned yogi Briohny Smyth dishes out yoga guidance and fun challenges on her IG page. Bonus: You’ll get an intimate view of her family life, too, including shots of acroyoga with her husband, Dice Ida-Klein, and their adorable yogis-in-training.
http://instagram.com/p/tjDVupml01/?modal=true
25. @amandabiskHello, healthy hammies! Athletes rarely show us a glimpse of how the recover, but this Australian trainer (and former pro pole vaulter) Amanda Bisk demos self-massage with a foam roller. If a little recovery TLC can help us bend it like Bisk does in her jaw-dropping yoga poses, we’re ready to roll.
RELATED:Are You Foam Rolling All Wrong?
http://instagram.com/p/rfAW9xHtMO/?modal=true
26. @giseleofficial
Anyone who’s seen Gisele’s Under Armour ad knows that she’s more than just a pretty face. The woman can kick some serious butt, and her Instagram reveals she’s a yogi to boot! Let this fit femme take you along for her journeys around the world. (Bonus: Patriots quarterback and Super Bowl MVP Tom Brady makes frequent appearances!)

Radical Runners

http://instagram.com/p/uy9t5lKoUb/?modal=true
27. @robinnyc
Confident, fearless and fierce, personal trainer, spin instructor and run coach Robin Arzon is one cool chick. We’d definitely be game to log some urban miles with the peppy athlete. Her infectious energy jumps off her ‘grams and we guarantee you’ll want to double tap — and then hit the track, stat!
http://instagram.com/p/yDorGIFQeu/?modal=true
28. @ultramarathon
Get a dose of adventure from ultramarathoner Dean Karnazes’s epic snaps. This mega-distance runner has completed 50 marathons in 50 states on 50 consecutive days, and he hasn’t stopped there! The photo above commemorates his latest race through the South Pole.
http://instagram.com/p/tvgeNQMIf0/?modal=true
29. @fleshmanflyer
The best part about pro runner Lauren Fleshman’s Instagram is that she’s always keeping it real. From showing followers her goofy “BOSU battles” to the shot of her training journal above, her feed proves she takes both running and laughing very seriously.
http://instagram.com/p/rM-iDNH5Us/?modal=true
30. @joshuaholmes
Run It Fast founder and ultramarathoner Joshua Holmes has run over 126 marathons and 26 races that were over 100 miles. Beaches, mountains, roads and valleys make for a gorgeous backdrop as Joshua pounds out mile after mile. Talk about motivating! We’re ready to put down our phones and get out there ourselves.
For more sweat-spiration, be sure to follow @dailyburn and our trainers Bob Harper, Ben Booker, Anja Garcia, Briohny Smyth, Andrea Spier, Keaira Lashae, Cody Storeyand Justin Rubin.

When your stress levels hit new heights, yoga can be an effective way to clear your mind while giving your body the attention it deserves. And while it can seem unlikely that twisting yourself into a tricky poses would promote relaxation, you'd be surprised at the benefits. Research shows that yoga can promote overall health and well-being in a multitude of ways; it can boost immunity, fight food cravings, and can even help relieve stress since most practices incorporate meditation that brings your thoughts and feelings into awareness.

“The key to de-stressing is realizing how to calm the mind and be present,” says world-renowned yogi and DailyBurn instuctor Briohny Smyth. No time for “me” time? To balance family life with the demands of a busy career, Smyth wakes up extra early to dedicate time to her own personal practice. “It’s really important for me to start the day calm and clearheaded,” she says.

Smyth developed the beginner-friendly sequence of yoga poses below to promote physical and mental awareness and help tame tension. If you’re practicing at night (which can help you sleep better), she recommends you end in savasana (corpse pose) or viparita karani, where your back is pressed on the ground and your legs are up the wall. If you’re practicing in the morning, Smyth suggests beginning and ending with a seated meditation.

Restorative Yoga Sequence

Ready to unwind your mind? Scroll down to view each pose in this beginner’s relaxation sequence, and then try to set aside just a few minutes each day to practice. You might feel relaxed right away, but the key to maintaining that zen and unlocking all of yoga’s benefits is to make a habit out of your practice, Smyth says.

1. Toe Squat
Kneel on your mat and tuck your toes under your feet. Lean back so your bottom is balanced on your heels. Feel a stretch in the arches of the feet and the toe joints. Focus on lengthening your spine so it’s straight, and bring your attention to your breath. Remain here for one minute.

2. Standing Forward Bend (Uttanasana)To come out of the toe squat, keep your toes tucked under and put your hands on the floor next to your knees. Lift your knees up so you’re standing on the soles of your feet with your upper body bent over. Grab your opposite elbows and relax the crowd of your head towards the floor, using the weight of your upper body to stretch the back of the legs. As you inhale, lengthen the spine away from the pelvis. Stay here for two minutes.

3. Down Dog (Adho Mukha Svanasana)Inhale to a flat back and step back to downward dog, holding for one minute. Let energy flow through your arms and out through the sit bones. Keep your neck long and draw your shoulders away from the ears. Press down through the heels as you exhale, which will help stretch the hamstrings, calves and Achilles tendons. Reach the right leg up and back and let your hip open up.

4. Low Lunge (Anjanayasana)To transition from down dog with the hip open to low lunge, rise on the ball of your left foot and bring your right knee in towards your chest, assuming a one-legged plank. Point the toe of your left foot and lift your butt up high as you place your right foot next to the right hand. Have your fingertips under your shoulders and inhale to a flat back. Place your left knee down on the mat. Bring your torso back over your pelvis, with hands on your front knee, and hold the stretch. For more sensation, reach back with your left hand and grab your left foot, pulling the heel towards the left glute.

5. Pigeon Pose (Eka Pada Rajakapotasana)
Place both hands on the mat under your shoulders, coming onto your fingertips. Heel-toe your right foot towards your left wrist. Scoot your left leg back to get a proper stretch. If your hip is off the floor, grab a towel or block to help fill that gap. As you exhale, fold your upper body over your shin and lower down on to your forearms. Untuck your toes.

6. Head to Knee Pose (Janushirasana)
Bring your left leg around and place it straight out in front of you. Move the sole of your right foot to the inner left thigh. Reach your arms up for one breath, and on the exhale, bring them down and grab the outer edges of the left foot. Inhale, exhale and lengthen your spine.

7. Half Bound Ankle Pose (Half Baddha Kosana)
Now reach your right hand in the above your head and fold to the left so are grabbing your left calf with your right hand. Bring your forehead as close as you can to the outside of the left knee. Take a few breaths here. Inhale fully, and sit up on the exhale.

8. Seated Bend (One-Legged Upavistha Koasana)
Fold toward the center and keep both feet flexed. Open your right shoulder and extend your arm up as you exhale. Fingertips should reach towards your opposite toes. Inhale, lengthen your spine, and press deeper on the exhalation. Inhale once again come to a seated position as you exhale.

9. Transition (Vinyasa)
Shake your legs out in front of you. Hug your knees to your chest and roll three times on your back so your spine feels a sensation. Rock with momentum so you land crouching on your feet. Next, place your hands down under your shoulders and jump the legs back, then bringing your hips up into down dog.

Repeat steps 3-8 on the opposite side.

10. Corpse Pose (Savasana)
Sit up after the final pose and roll on to your back, hugging your knees to your chest. Close your eyes. Open your legs and arms one at a time. Surrender any tension you have, and relax for 3 minutes. Roll to the right side of your body, then press yourself up to a comfy seated position. Sit tall, take a deep breath through your nose, and open your eyes. Namaste, you are finished!

]]>[caption id="attachment_36932" align="alignnone" width="620"] Photos: DailyBurn.com[/caption]
When your stress levels hit new heights, yoga can be an effective way to clear your mind while giving your body the attention it deserves. And while it can seem unlikely that twisting yourself into a tricky poses would promote relaxation, you'd be surprised at the benefits. Research shows that yoga can promote overall health and well-being in a multitude of ways; it can boost immunity, fight food cravings, and can even help relieve stress since most practices incorporate meditation that brings your thoughts and feelings into awareness.
“The key to de-stressing is realizing how to calm the mind and be present,” says world-renowned yogi and DailyBurn instuctor Briohny Smyth. No time for “me” time? To balance family life with the demands of a busy career, Smyth wakes up extra early to dedicate time to her own personal practice. “It’s really important for me to start the day calm and clearheaded,” she says.
RELATED:5 Surprising Health Benefits of Yoga
Smyth developed the beginner-friendly sequence of yoga poses below to promote physical and mental awareness and help tame tension. If you’re practicing at night (which can help you sleep better), she recommends you end in savasana (corpse pose) or viparita karani, where your back is pressed on the ground and your legs are up the wall. If you’re practicing in the morning, Smyth suggests beginning and ending with a seated meditation.

Restorative Yoga Sequence

Ready to unwind your mind? Scroll down to view each pose in this beginner’s relaxation sequence, and then try to set aside just a few minutes each day to practice. You might feel relaxed right away, but the key to maintaining that zen and unlocking all of yoga’s benefits is to make a habit out of your practice, Smyth says.
1. Toe Squat
Kneel on your mat and tuck your toes under your feet. Lean back so your bottom is balanced on your heels. Feel a stretch in the arches of the feet and the toe joints. Focus on lengthening your spine so it’s straight, and bring your attention to your breath. Remain here for one minute.
2. Standing Forward Bend (Uttanasana)
To come out of the toe squat, keep your toes tucked under and put your hands on the floor next to your knees. Lift your knees up so you’re standing on the soles of your feet with your upper body bent over. Grab your opposite elbows and relax the crowd of your head towards the floor, using the weight of your upper body to stretch the back of the legs. As you inhale, lengthen the spine away from the pelvis. Stay here for two minutes.
RELATED:8 Signs You're Way Too Stressed (And How to Deal)3. Down Dog (Adho Mukha Svanasana)
Inhale to a flat back and step back to downward dog, holding for one minute. Let energy flow through your arms and out through the sit bones. Keep your neck long and draw your shoulders away from the ears. Press down through the heels as you exhale, which will help stretch the hamstrings, calves and Achilles tendons. Reach the right leg up and back and let your hip open up.
4. Low Lunge (Anjanayasana)
To transition from down dog with the hip open to low lunge, rise on the ball of your left foot and bring your right knee in towards your chest, assuming a one-legged plank. Point the toe of your left foot and lift your butt up high as you place your right foot next to the right hand. Have your fingertips under your shoulders and inhale to a flat back. Place your left knee down on the mat. Bring your torso back over your pelvis, with hands on your front knee, and hold the stretch. For more sensation, reach back with your left hand and grab your left foot, pulling the heel towards the left glute.
RELATED:Q&A with Yoga Supermom Briohny Smyth5. Pigeon Pose (Eka Pada Rajakapotasana)
Place both hands on the mat under your shoulders, coming onto your fingertips. Heel-toe your right foot towards your left wrist. Scoot your left leg back to get a proper stretch. If your hip is off the floor, grab a towel or block to help fill that gap. As you exhale, fold your upper body over your shin and lower down on to your forearms. Untuck your toes.
6. Head to Knee Pose (Janushirasana)
Bring your left leg around and place it straight out in front of you. Move the sole of your right foot to the inner left thigh. Reach your arms up for one breath, and on the exhale, bring them down and grab the outer edges of the left foot. Inhale, exhale and lengthen your spine.
7. Half Bound Ankle Pose (Half Baddha Kosana)
Now reach your right hand in the above your head and fold to the left so are grabbing your left calf with your right hand. Bring your forehead as close as you can to the outside of the left knee. Take a few breaths here. Inhale fully, and sit up on the exhale.
RELATED:Yoga 101: How to Fix Your Chaturanga Pose8. Seated Bend (One-Legged Upavistha Koasana)
Fold toward the center and keep both feet flexed. Open your right shoulder and extend your arm up as you exhale. Fingertips should reach towards your opposite toes. Inhale, lengthen your spine, and press deeper on the exhalation. Inhale once again come to a seated position as you exhale.
9. Transition (Vinyasa)
Shake your legs out in front of you. Hug your knees to your chest and roll three times on your back so your spine feels a sensation. Rock with momentum so you land crouching on your feet. Next, place your hands down under your shoulders and jump the legs back, then bringing your hips up into down dog.
Repeat steps 3-8 on the opposite side.10. Corpse Pose (Savasana)
Sit up after the final pose and roll on to your back, hugging your knees to your chest. Close your eyes. Open your legs and arms one at a time. Surrender any tension you have, and relax for 3 minutes. Roll to the right side of your body, then press yourself up to a comfy seated position. Sit tall, take a deep breath through your nose, and open your eyes. Namaste, you are finished!
Want more yoga with Briohny? Visit dailyburn.com/yoga for a free 30-day trial.

Think only twenty-something bodybuilders need to worry about their protein intake? Think again. A small study published this month in the American Journal of Physiology: Endocrinology and Metabolism reveals that you might want to double the recommended daily amount of protein you’re eating as you age.

Protein is essential for building and maintaining muscle. But as you get older, you’ll naturally start to lose some of your muscle mass and strength due to a combination of factors — less physical activity, diet and changing growth hormones, according to the study's authors. This can affect your balance and gait, leading to a greater risk of fall and fractures. Yet, scientists are beginning to discover that this type of physical decline in old age may not be as inevitable as we once thought. And one secret weapon to longevity and strength could be the amount of protein you’re eating.

It turns out we may have been underestimating how much protein seniors really need.

Previous guidelines established by The Institute of Medicine recommend that adults consume .8g/kg of protein per day. This means a 140-pound person would require 50 grams of protein, roughly the equivalent of a whole chicken breast.

“The RDA [recommended daily amount] represents the lowest amount of protein that can be eaten to avoid symptoms of deficiency in most normal individuals,” says study author Il-Young Kim, Ph.D., research instructor in the Department of Geriatrics at the University of Arkansas. Hitting those levels is clutch because protein can curb your appetite and prevent weight gain, while also keeping your bones, skin and blood in tip-top shape. But it turns out we may have been underestimating how much protein seniors really need.

How Much Is Enough?

For their study, researchers analyzed a group of 20 men and women, ages 52 to 71, over the course of four days. Each individual was randomly assigned to one of four test groups and given prepared meals for the duration of the study.

Ten individuals ate 0.8g/kg of protein a day, the current recommended daily amount. Half of those participants ate an uneven distribution of protein throughout the day (15 percent at breakfast, 20 percent at lunch and 65 percent at dinner). The other half spaced out their consumption evenly throughout the day (one-third at breakfast, lunch and dinner).

In another group, 10 individuals ate 1.5g/kg (0.7 g/lb) of protein a day — or twice as much as the current recommended daily levels for that age group. To help them hit this higher level of protein intake, researchers supplemented participants’ diets with milk protein concentrate. Half of these participants also consumed protein at uneven levels throughout the day, while the other half divided their protein consumption equally between meals.

Powered by Protein

At the end of the study, the participants who ate twice the recommended daily level of protein experienced significantly greater levels of muscle protein synthesis and better net protein balance, two important factors in building muscle mass. Protein synthesis reflects the rate of production of new muscle protein, says Dr. Kim.

Surprisingly, the percentage of protein intake per meal did not have a significant effect on protein synthesis, though previous studies have shown that an even distribution of protein across meals was more beneficial.

While there’s no simple answer to why muscle mass decreases as someone ages, this study adds to a body of research investigating ways to boost longevity and strength in older adults. And one thing is clear: “Our results are consistent with a large and growing literature that the optimal level of protein intake is greater than the RDA for all adults,” says Dr. Kim.

]]>[caption id="attachment_36936" align="alignnone" width="620"] Photo: Pond5[/caption]
Think only twenty-something bodybuilders need to worry about their protein intake? Think again. A small study published this month in the American Journal of Physiology: Endocrinology and Metabolism reveals that you might want to double the recommended daily amount of protein you’re eating as you age.
Protein is essential for building and maintaining muscle. But as you get older, you’ll naturally start to lose some of your muscle mass and strength due to a combination of factors — less physical activity, diet and changing growth hormones, according to the study's authors. This can affect your balance and gait, leading to a greater risk of fall and fractures. Yet, scientists are beginning to discover that this type of physical decline in old age may not be as inevitable as we once thought. And one secret weapon to longevity and strength could be the amount of protein you’re eating.

It turns out we may have been underestimating how much protein seniors really need.

Previous guidelines established by The Institute of Medicine recommend that adults consume .8g/kg of protein per day. This means a 140-pound person would require 50 grams of protein, roughly the equivalent of a whole chicken breast.
“The RDA [recommended daily amount] represents the lowest amount of protein that can be eaten to avoid symptoms of deficiency in most normal individuals,” says study author Il-Young Kim, Ph.D., research instructor in the Department of Geriatrics at the University of Arkansas. Hitting those levels is clutch because protein can curb your appetite and prevent weight gain, while also keeping your bones, skin and blood in tip-top shape. But it turns out we may have been underestimating how much protein seniors really need.
RELATED:How to Calculate Your BMR (And Why It Matters)

How Much Is Enough?

For their study, researchers analyzed a group of 20 men and women, ages 52 to 71, over the course of four days. Each individual was randomly assigned to one of four test groups and given prepared meals for the duration of the study.
Ten individuals ate 0.8g/kg of protein a day, the current recommended daily amount. Half of those participants ate an uneven distribution of protein throughout the day (15 percent at breakfast, 20 percent at lunch and 65 percent at dinner). The other half spaced out their consumption evenly throughout the day (one-third at breakfast, lunch and dinner).
In another group, 10 individuals ate 1.5g/kg (0.7 g/lb) of protein a day — or twice as much as the current recommended daily levels for that age group. To help them hit this higher level of protein intake, researchers supplemented participants’ diets with milk protein concentrate. Half of these participants also consumed protein at uneven levels throughout the day, while the other half divided their protein consumption equally between meals.
RELATED: 13 Quick and Easy Protein Shake Recipes

Powered by Protein

At the end of the study, the participants who ate twice the recommended daily level of protein experienced significantly greater levels of muscle protein synthesis and better net protein balance, two important factors in building muscle mass. Protein synthesis reflects the rate of production of new muscle protein, says Dr. Kim.
Surprisingly, the percentage of protein intake per meal did not have a significant effect on protein synthesis, though previous studies have shown that an even distribution of protein across meals was more beneficial.
While there’s no simple answer to why muscle mass decreases as someone ages, this study adds to a body of research investigating ways to boost longevity and strength in older adults. And one thing is clear: “Our results are consistent with a large and growing literature that the optimal level of protein intake is greater than the RDA for all adults,” says Dr. Kim.

Think you need to run a marathon just to burn off breakfast, lunch and dinner? Think again. The human body requires a significant amount of energy (i.e. calories) just to function regularly. Each day, your body must breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles. Staying alive is hard work, people! The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.

While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

BMR: Your Basic Burn

To most accurately calculate BMR, an expert takes measurements of carbon dioxide and oxygen analysis after a subject has fasted for 12 hours and has had eight hours of sleep. However, a rough estimation of this data is possible using the Mifflin-St. Jeor equation, a formula introduced in 1990. Since it’s proven to be more accurate than previous BMR formulas, the Mifflin-St. Jeor equation is now considered the standard when it comes to calculating BMR.

Mifflin St. Jeor Equation

“You’ll want to use a BMR as a rough estimate to set your basic needs,” says Dr. Jennifer Sacheck, Ph.D, an associate professor of nutrition at Tufts University and co-author of Thinner This Year. She notes that this won’t vary too much for a male or female of the same age and body weight. Why the emphasis on weight, height, age and gender?

Weight and height: “The more mass you have, the more fuel you need to sustain larger organs,” notes Dr. Sacheck, explaining why heavier and taller individuals have a higher BMR. When you lose weight, your BMR decreases and you require fewer calories per day. In contrast, when you gain dense, heavier muscle, your BMR will increase.

Age: According to Dr. Sacheck, metabolic rate decreases as you age because muscle mass declines by five to 10 percent each decade after the age of 30. Luckily, it’s not a certain fate for the over-30 crowd. “We can mitigate that when we’re engaged in strength training,” says Dr. Sacheck. She recommends circuit training that incorporates full-body resistance exercises (think lunges, squats, core work on a balance ball). “Strength training individual muscle groups in isolation won’t be as effective in strengthening your body for daily movement that always incorporates a mix of muscle groups,” she says.

Gender: Since body composition (ratios of lean muscle, bone and fat) differ between men and women, research shows a woman’s BMR is typically around five to 10 percent lower than a man’s.

[CP_CALCULATED_FIELDS id="6"]

[CP_CALCULATED_FIELDS id ="7"]

Keep in mind, unless you have sophisticated tools to analyze your breathing or you’re closely monitoring your heart rate, you can’t calculate exactly how many calories you’re burning with exercise and digestion alone. Plus, Dr. Sacheck notes that stress levels and illness can also slightly or moderately change your BMR. Nevertheless, a formula-based estimate is a good place to start if you want to keep your diet in check.

Energy, Explained

Once you know your BMR, you can make a more realistic guess of your total daily energy expenditure, or TDEE. This reflects the entire amount of calories, or energy, your body burns during a given day when you’re sleeping, ingesting and digesting food, working and exercising. To truly reflect the energy you’re burning, TDEE takes into account two additional aspects.

1. Thermic Effect of Activity (TEA): This is the amount of calories burned while exercising. The more intensely your muscles are working — sprinting during intervals or flexing while lifting weights — the more calories you’ll burn. And if you’ve completed a higher intensity workout, your body will have to work even harder to replenish its oxygen stores, resulting in an afterburn effect known as EPOC.

2. Thermic Effect of Feeding (TEF): When you digest food and absorb its nutrients, your body uses energy in the form of calories. “It’s only roughly three to five percent of your daily calorie needs,” Dr. Sacheck says, noting that proteins and fiber have the highest thermic effect, meaning they require the most amount of calories to digest per calorie consumed.

So how do we put a number on our TDEE? Taking into account your activity level and BMR, the calculators below can give an approximation of how much fuel your body requires. Note: If weight loss is your goal, you'll want to create a calorie deficit. Aim to consume 90% of your TDEE.

The Takeaway

Knowing your BMR is important no matter if your goal is to lose weight, gain muscle, run harder or even taper from a training plan. It’s the first step to getting an idea of how much fuel you need to keep your engine roaring all day long. The next step is determining which healthy meals match up with your TDEE and leave you satisfied and energized. But it doesn’t stop there! When your body fluctuates or you change your exercise routine, revisit the BMR calculator to know if you should be eating more or less. When in doubt, consult with your doctor or nutritionist to make sure you’re on the right track.

]]>[caption id="attachment_26828" align="alignnone" width="620"] Photo: Pond5[/caption]
Think you need to run a marathon just to burn off breakfast, lunch and dinner? Think again. The human body requires a significant amount of energy (i.e. calories) just to function regularly. Each day, your body must breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles. Staying alive is hard work, people! The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.
RELATED:5 Intermittent Fasting Methods: Which One Is Right for You?
While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

BMR: Your Basic Burn

To most accurately calculate BMR, an expert takes measurements of carbon dioxide and oxygen analysis after a subject has fasted for 12 hours and has had eight hours of sleep. However, a rough estimation of this data is possible using the Mifflin-St. Jeor equation, a formula introduced in 1990. Since it’s proven to be more accurate than previous BMR formulas, the Mifflin-St. Jeor equation is now considered the standard when it comes to calculating BMR.

Mifflin St. Jeor Equation

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
“You’ll want to use a BMR as a rough estimate to set your basic needs,” says Dr. Jennifer Sacheck, Ph.D, an associate professor of nutrition at Tufts University and co-author of Thinner This Year. She notes that this won’t vary too much for a male or female of the same age and body weight. Why the emphasis on weight, height, age and gender?

Weight and height: “The more mass you have, the more fuel you need to sustain larger organs,” notes Dr. Sacheck, explaining why heavier and taller individuals have a higher BMR. When you lose weight, your BMR decreases and you require fewer calories per day. In contrast, when you gain dense, heavier muscle, your BMR will increase.

Age: According to Dr. Sacheck, metabolic rate decreases as you age because muscle mass declines by five to 10 percent each decade after the age of 30. Luckily, it’s not a certain fate for the over-30 crowd. “We can mitigate that when we’re engaged in strength training,” says Dr. Sacheck. She recommends circuit training that incorporates full-body resistance exercises (think lunges, squats, core work on a balance ball). “Strength training individual muscle groups in isolation won’t be as effective in strengthening your body for daily movement that always incorporates a mix of muscle groups,” she says.

Gender: Since body composition (ratios of lean muscle, bone and fat) differ between men and women, research shows a woman’s BMR is typically around five to 10 percent lower than a man’s.

[CP_CALCULATED_FIELDS id="6"]
[CP_CALCULATED_FIELDS id ="7"]
Keep in mind, unless you have sophisticated tools to analyze your breathing or you’re closely monitoring your heart rate, you can’t calculate exactly how many calories you’re burning with exercise and digestion alone. Plus, Dr. Sacheck notes that stress levels and illness can also slightly or moderately change your BMR. Nevertheless, a formula-based estimate is a good place to start if you want to keep your diet in check.

Energy, Explained

Once you know your BMR, you can make a more realistic guess of your total daily energy expenditure, or TDEE. This reflects the entire amount of calories, or energy, your body burns during a given day when you’re sleeping, ingesting and digesting food, working and exercising. To truly reflect the energy you’re burning, TDEE takes into account two additional aspects.

1. Thermic Effect of Activity (TEA): This is the amount of calories burned while exercising. The more intensely your muscles are working — sprinting during intervals or flexing while lifting weights — the more calories you’ll burn. And if you’ve completed a higher intensity workout, your body will have to work even harder to replenish its oxygen stores, resulting in an afterburn effect known as EPOC.

2. Thermic Effect of Feeding (TEF): When you digest food and absorb its nutrients, your body uses energy in the form of calories. “It’s only roughly three to five percent of your daily calorie needs,” Dr. Sacheck says, noting that proteins and fiber have the highest thermic effect, meaning they require the most amount of calories to digest per calorie consumed.

So how do we put a number on our TDEE? Taking into account your activity level and BMR, the calculators below can give an approximation of how much fuel your body requires. Note: If weight loss is your goal, you'll want to create a calorie deficit. Aim to consume 90% of your TDEE.
[CP_CALCULATED_FIELDS id ="8"]
[CP_CALCULATED_FIELDS id ="10"]
RELATED:6 Reasons Why You Can't Out-Exercise A Bad Diet

The Takeaway

Knowing your BMR is important no matter if your goal is to lose weight, gain muscle, run harder or even taper from a training plan. It’s the first step to getting an idea of how much fuel you need to keep your engine roaring all day long. The next step is determining which healthy meals match up with your TDEE and leave you satisfied and energized. But it doesn’t stop there! When your body fluctuates or you change your exercise routine, revisit the BMR calculator to know if you should be eating more or less. When in doubt, consult with your doctor or nutritionist to make sure you’re on the right track.
Originally posted April 17, 2014.

You know working out can give you strong muscles, greater endurance and a toned physique. But did you know that even moderate exercise can improve the way your brain functions, too? And we’re not just talking about results found in older people, either.

Even though twentysomethings are thought to have brains that are in their prime developmentally, new research published in Psychophysiology reveals that their cognitive function can actually improve — with just 30 minutes of exercise. While previous studies have established that physical activity is essential for protecting memory and cognitive processes in older folks, this new study is the first to suggest that regular exercise can also improve brain function in young adults.

"It is quite surprising that there would be room for improvement in brain function in healthy young adults”

After noticing that the university students around her appeared to be less fit these days than in her early years as a professor, study author Liana Machado, Ph.D., Department of Psychology Senior Lecturer at the University of Otago in New Zealand, decided to investigate whether their fitness levels might negatively influence cognitive abilities. Not anticipating she would see much of an effect, her findings were unexpected.

“Given that the development of the brain peaks in young adulthood, it is quite surprising that there would be room for improvement in brain function in healthy young adults,” says Machado.

Your Brain on Exercise

It turns out your sweat sessions are giving you more than just a feel-good endorphin boost — they’re giving you an oxygen high, too. Researchers at the University of Otago analyzed the self-reported activity levels of 52 young women (ages 18 to 30), the oxygen availability in participants’ brains and their performance on a series of reaction-time tasks on a computer. Theses reaction-time tasks were designed to test cognitive inhibitory control, which is the ability to exert self-control when faced with a changing environment. This is cognitive ability is crucial during daily activities like driving a car or when resisting cravings, says Machado.

“Brain cells depend very heavily on oxygen,” she says. Breathing air with a smaller concentration of oxygen, such as at high altitudes, is associated with worse cognitive performance, and the inverse is also true: Increased oxygen is associated with optimal brain functioning.

Based on the study results, you may want to get active for a more oxygen-happy brain. Among study participants, those who worked out more often had more oxygen availability in their brains — and hence, better cognitive functioning. In fact, you’re doing your brain a long-term favor by exercising. Machado notes that effects observed in the study weren’t temporary. In other words, exercise could provide a lasting brain boost unlike the quick mental edge you’d get from downing a cup of coffee.

Best of all: This research suggests you won’t have to spend hours at the gym to experience clearer thinking. “Moderate physical activity, including brisk walking, at least five days a week for at least 30 minutes may suffice to gain benefits with respect to brain function,” says Machado. Brisk walking counted as exercise in the study, though Machado says achieving an elevated heart rate is likely important. (So, strolling leisurely around the block just to hit your fitness tracker step goal doesn’t count!)

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You know working out can give you strong muscles, greater endurance and a toned physique. But did you know that even moderate exercise can improve the way your brain functions, too? And we’re not just talking about results found in older people, either.
Even though twentysomethings are thought to have brains that are in their prime developmentally, new research published in Psychophysiology reveals that their cognitive function can actually improve — with just 30 minutes of exercise. While previous studies have established that physical activity is essential for protecting memory and cognitive processes in older folks, this new study is the first to suggest that regular exercise can also improve brain function in young adults.
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"It is quite surprising that there would be room for improvement in brain function in healthy young adults”

After noticing that the university students around her appeared to be less fit these days than in her early years as a professor, study author Liana Machado, Ph.D., Department of Psychology Senior Lecturer at the University of Otago in New Zealand, decided to investigate whether their fitness levels might negatively influence cognitive abilities. Not anticipating she would see much of an effect, her findings were unexpected.
“Given that the development of the brain peaks in young adulthood, it is quite surprising that there would be room for improvement in brain function in healthy young adults,” says Machado.

Your Brain on Exercise

It turns out your sweat sessions are giving you more than just a feel-good endorphin boost — they’re giving you an oxygen high, too. Researchers at the University of Otago analyzed the self-reported activity levels of 52 young women (ages 18 to 30), the oxygen availability in participants’ brains and their performance on a series of reaction-time tasks on a computer. Theses reaction-time tasks were designed to test cognitive inhibitory control, which is the ability to exert self-control when faced with a changing environment. This is cognitive ability is crucial during daily activities like driving a car or when resisting cravings, says Machado.
“Brain cells depend very heavily on oxygen,” she says. Breathing air with a smaller concentration of oxygen, such as at high altitudes, is associated with worse cognitive performance, and the inverse is also true: Increased oxygen is associated with optimal brain functioning.
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Based on the study results, you may want to get active for a more oxygen-happy brain. Among study participants, those who worked out more often had more oxygen availability in their brains — and hence, better cognitive functioning. In fact, you’re doing your brain a long-term favor by exercising. Machado notes that effects observed in the study weren’t temporary. In other words, exercise could provide a lasting brain boost unlike the quick mental edge you’d get from downing a cup of coffee.
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Best of all: This research suggests you won’t have to spend hours at the gym to experience clearer thinking. “Moderate physical activity, including brisk walking, at least five days a week for at least 30 minutes may suffice to gain benefits with respect to brain function,” says Machado. Brisk walking counted as exercise in the study, though Machado says achieving an elevated heart rate is likely important. (So, strolling leisurely around the block just to hit your fitness tracker step goal doesn’t count!)